The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


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The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


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The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


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The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


The Correlation Between Music and Fitness/Motivation

  ·  3 min

The Correlation Between Music and Fitness/Motivation

A new survey of 2,000 Americans who exercise regularly commissioned by RockMyRun (that’s us!) had some interesting findings around the correlation of music and fitness & motivation. Let’s dig in!  How Does Music Affect Motivation?Have you ever forgotten your headphones while going on a run or to work out at the gym? How do you feel on those days? Chances are you feel sluggish, slow, and unmotivated. You’re not alone!In this study, it was found that music has a direct affect on motivation while exercising. In fact, 65% of respondents need music during their workout, or they would have no motivation: If you don’t listen to music regularly when you work out, why not give it a try! Who couldn’t use extra motivation? Why do people listen to music while they work out?In addition to motivation, there are other reasons people listen to music while they work out. Here are the top reasons: While motivation is a huge factor in working out, 32% of people primarily listen to music while they work out to boost their mood! An additional 31% of people do so to help them focus, and 19% use it as a distraction from their current workout and physical exertion.  How do people feel when they listen to music while working out? We asked respondents for feelings associated with listening to music while working out. These include feeling empowered, strong, and determined among others. Who doesn’t want to feel that way during a workout? Workout PlaylistsNow that we’ve identified the importance of listening to music during a workout, let’s talk about how people put together their workout playlists! If you like to get to the gym and start working out right away rather than spending hours on making your own playlist, you’re in good company. Out of the people that were surveyed, 39% of people prefer to listen to a premade playlist, while only 7% of people select their own songs while they work out. If you’re looking for premade playlists so you can maximize your time exercising, check out RockMyRun for the ultimate workout playlists!  The Best Workout SongsIn this survey, we also asked users for their ultimate workout songs, and came up with this awesome top 5 list: You may be pumped and feeling ready to run just by reading that list! Let’s talk about how music affects performance next:  The Effect of Music on PerformanceSo we’ve determined that music is important for motivation and mood, but does it actually affect your physical performance? An astounding 68% of people reported an increase in performance if they listen to music while they work out. But there’s an important caveat: If the music contains ads or any type of breaks, 69% report that it will kill their momentum. If you’re currently working out to a music platform that contains ads, you’re doing yourself a disservice and actually decreasing your performance. With RockMyRun you can listen to music non-stop and without having to worry about ads - the only limit to how far you go is how far you want to go! (Try Free for 14 Days) Best Workout Music AppNow that you know the benefits of listening to music while working out, it’s time to find the right music app. One that will motivate you, with ready-made playlists, and has no ads. RockMyRun is a music app made specifically for running and exercise. The music is curated by professional DJs for a seamless workout experience with no ads or breaks between songs. The music adapts to your body in real-time through your heart rate or steps, which is scientifically proven to motivate you even more. Ready for the ultimate workout music experience? Try RockMyRun free for 14 days.  Did you love this study? Save or share the full infographic!


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

  ·  4 min

Ease Into the New Year: Meeting your Fitness Goals while Putting Your Mental Health First

2020 was a challenging year to say the least. Some used the isolation as an opportunity to focus on their fitness, but many of us (let’s be honest: most of us) ended up putting on the “Covid 19 (pounds).”It’s easy to get discouraged when something like that happens. You’ve been taken out of your routine, your mental health is strained, and fitness can slip. We’re a fitness company, but we want to tell you that if this is you: It’s okay. Slipping is easy, getting back into it is hard. That’s why for this New Year’s Resolution season, we want to promote healthy fitness. It can be frustrating to compare your current fitness levels to where you were pre-COVID, which is why it is important to focus on incremental steps to get you back to where you were instead of trying to do everything at once.Here are some tips we had to working fitness back into your daily routine while putting your mental health first:  1. Bring the joy back into fitness!Exercise should be a form of self-love, not punishment. Whether you’re shredding half marathons every other week or struggling to get off the couch, working out should be enjoyable! Make sure you’re exercising because you love your body, not because you hate it. Reframe how you see exercise. Tell yourself, over and over, like a mantra “This is me time. I’m doing this for me because I love myself.”Your body is powerful and complicated. Nourish and take care of it so it can take care of you.  2. Work it in when you can!Lots of people have had it tough this past year, working parents especially. Suddenly, you’ve been expected to work from home and be a primary caregiver all at once. Your issue may be finding the time or finding the energy. If you can’t make the time right now, work it in when you can! Here are some ideas:Follow us on social for more: We’ll be posting these all month! https://www.facebook.com/rockmyrunhttps://twitter.com/RockMyRunhttps://www.instagram.com/rockmyrun https://www.pinterest.com/rockmyrun If you’re having trouble finding the energy, this next tip is for you: 3. Make exercise fun again with musicGetting back into the swing of things is often met with a lack of motivation. In fact, according to a recent study, we discovered that,If you’re not using music to motivate your workouts, you’re likely not seeing your best performance. More than that, music makes exercise fun, and will help you reframe your mindset around exercise being a chore vs exercise being “me time.”RockMyRun has the best fitness music that adapts to your heart rate or steps, and has no ads or breaks, just seamless music that takes you through your routine, whatever it may be! (Even if it’s just dancing in the kitchen while you meal prep, that counts!) We’re having a New Year’s Sale during the month of January! This is a $20 discount on our annual membership, bringing the price to $59.99 per year (or less than $5 per month!) for unlimited fitness music. Not ready to commit? Try Free for 14 Days. 4. Celebrate Your Progress, but Be Kind to YourselfSet measurable and attainable goals, and do a little happy dance when you hit them! Start small, maybe try to exercise 20 minutes every other day. At least something to get yourself back into the swing of things. Not ready to run again? Take your dog on a walk and set a daily distance goal. Both your body and your furry friend will thank you for it. If you miss a goal, accept it and move forward instead of punishing yourself for not hitting your goal. Time that you spend being mad at yourself for not reaching a goal is time that could be used to reflect on why you didn’t reach your goal and what you can do to reach it. If you miss the goal, don’t be afraid to readjust if you need to! It is better to readjust your goals than to keep trying and get frustrated, which can cause people to get demoralized and stop exercising altogether. Make your goals attainable so that you enjoy the process.  You Can Do It!Getting back into a routine is hard, but we believe in you, and you should believe in yourself and all that you are capable of. If you need to, start small - remember that you are exercising for you, so your goals should be your own. Progress is a marathon, not a sprint (unless you’re actually training using sprints), so be patient with yourself.Now do us a favor? Give your body a big squeezy hug and thank it for all it does for you. Even if you don’t love the shape it’s in right now, you’ll get there, but don’t forget to appreciate all it does for you. Love yourself. And if you ever need any added motivation, we’ll be here to rock your socks off. 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


An Interview with Lou Alexander of Big A88 Jogger

  ·  5 min

An Interview with Lou Alexander of Big A88 Jogger

We sat down with Lou Alexander, CEO and Founder of Big A88 Jogger and former NFL Athlete, to learn more about his new company (founded on March 27th, 2020) and how he transitioned from a Pro Football Career into jogging and apparel. RockMyRun: What is Big A88 Jogger? How did it start?Lou Alexander: What started off as a joke on social media, I started to incorporate jogging into my workouts. Soon it began to pick up steam, with a community of like minded individuals that were looking to get better and find a way to work out during the Covid-19 pandemic.As a former NFL athlete I have always pushed inspiration and motivation to the individuals that needed it the most. Also, showing the process of how I lost 100lbs gave others hope that they too can achieve monumental health goals also. Our appeal is not only for style and having the best “Swagg” it’s for empowering the masses. We inspire and motivate through action and accountability.The Big A88 Jogger apparel/movement has a mission to help you drive towards finding your true self and achieving greatness at the BIGGEST level. RMR:What was your athletic highlight?My athletic highlight was making it to The NFL. It was always a dream to see my name on the back of a NFL jersey, I’ve only dreamed of that. It was amazing that I was able to accomplish that goal.RMR: When you were in the NFL, what was your daily exercise routine? What is it now?LA: My day in the NFL started at 6:00am with breakfast followed by watching a film. By 8am I was getting ready for the weight room, and during the prep for workout, music was blasting in my headphones. By 10:30 the workout was complete, and I was off to the last film session before lunch and practice at 2pm. Once practice started at 2 it was go time, I would always attempt to hype everyone up, appreciating the opportunity to play a sport I loved. Once practice was over it was recovery, food and sleep following! Long but rewarding. RMR: What is the relationship between your football background and your experience with jogging?LA: Jogging was never the first choice. With football I was always conditioned to do movements that help develop explosion, lateral quickness and strength. But after retiring I noticed a huge mental advantage from jogging. There is a certain level of happiness that comes over you as you’re on the jogging journey or completing the task. Jogging took the forefront for me because it changed my life forever physically and mentally and I push that to the world daily.RMR: What would be your advice to other athletes (like football players) about getting into jogging?LA: The advice I will offer to all my fellow athletes I’ve played with and others, is that Jogging not only has a huge amount of health benefits, it’s also a mind healer. As athletes we look for other forms of meditation but often time sitting stationary in Zen can become challenging due to our high tempo nature. Turning on music and jogging gives you a form of movement meditation and allows so much of your brain to open up. The possibilities are endless. Jogging helps with post-career uncertainty by keeping competition in your life. There is nothing like improving your pace time every run!RMR: Running is typically a solitary sport, what is the importance or benefits of a running community?LA: A running community, allows everyone to drive towards the same goal; that’s finishing. It also ensures encouragement. No man or woman left behind mentality. Jogging communities drive change and unifies all walks of life. Race,creed and economic status does not matter. All that matters is the movement. RMR: What is your experience with RockMyRun? How did you discover it? How do you use it now?LA: My longtime college friend reached out to me about RockMyRun. He noticed the community of joggers I was building and sent me a video of this cool app. I was instantly intrigued when I heard the music selection and also the playlist that are pre-set for your preference. Anyone that knows me, understands that music is my favorite pastime, and having an app that goes on the jogging journey with me with Soul, 80s hits, Hip Hop and R&B I am all for it! I use RockMyRun during every jog. I am a huge believer of the app and I am looking forward to sharing it with others!RMR: How does music affect your exercise routine?LA: Music is a must have during a jog. Tempo and the beat of the song uplift you and sparks a good mood. Also, for those who don’t like dancing it’s a happy act; so try it, or dance in your mind while you run. Don’t be surprised if you're roaming the street and you catch the BIG A88 JOGGER dancin! I love music and being happy. RMR: What's your favorite song to run to?LA: That’s a tough one! I would say currently I like “Just don’t waste my time” by Usher and Ella Mae RMR: If you could give one piece of advice, what would it be?There are so many people looking for the silver bullet around how to achieve their goals when you see them as being so far away. I reference jogging to bridge a perspective. I say that when I’m running, it’s with the set intentions that this is a process, it may take me 20 minutes to complete or 15 minutes but it’s not instant. There is terrain that goes from incline to decline, turns on different streets, etc... But the journey is worth it once you complete it. Never look for success instantly; if you didn’t have to work hard, it will not last. Same with jogging. If you don’t work hard at it, you will never know what achievement feels like. To learn more about Lou Alexander or Big A88 Jogger, check out his website biga88jogger.com 


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


5 Steps for Setting up a Home Gym

  ·  8 min

5 Steps for Setting up a Home Gym

According to the Centers for Disease Control and Prevention (CDC), some of the most common barriers to regular physical activity are lack of time, lack of motivation and weather conditions. These are barriers that everyone has encountered at one point or another when trying to establish a regular exercise routine, and finding a solution is easier said than done! After having my first baby, ending my soccer career after tearing my ACL (for the fourth time!), moving to Colorado (a state that has cooler weather for half of the year), and facing the new challenges associated with coronavirus, I was determined to establish a workout routine that meshed well with my lifestyle. I am happy to report I have found a routine that is efficient, fun and keeps me in shape! The key to this routine is simple: create a home gym. It sounds intimidating and expensive, but it doesn’t have to be either! In this post I will outline 5 steps for bringing the gym to your living space.  How to Create a Home Gym Step #1: Identify Where You Plan to do Your WorkoutsThe first step to creating a home gym is identifying your space. This can be the most limiting factor, so you want to do this first. Maybe you have a lot of available space, and maybe you live in a shoebox in San Francisco! Think about the types of exercises you want to be able to do and where you have the proper space to do those activities. Note: You may have to get creative and modify your activities based on space available. Fortunately for me, I had 800 sq ft of basement storage space that was only partially being used. My husband and I decided to section off 300 sq ft for storage and use the remaining 500 sq ft of empty, concrete space to build out our home gym.  Step #2: Decide What Types of Exercises you Want to do and the Equipment NeededIn order to decide what exercises you plan to do, it’s a good idea to outline your exercise goals - a step within a step! The home exercises you identify should be aligned with your workout goals, and they will vary significantly from individual to individual. My main workout goals, for example, are to maintain my cardiovascular fitness with middle-distance interval training (2x per week), build/tone my muscles (3x per week) and have fun. Based on my goals, I identified running, biking, weightlifting and freeweight/bodyweight (circuit-style) exercises as workout activities I wanted to be able to do from home. With that in mind, I came up with a list of exercise equipment that would enable me to do my desired workout activities in my home: a treadmill, a spin bike, a lifting machine (e.g., Bowflex, folding squat rack), free weights, a suspension band, an aerobic stepper, medicine balls, and a stability disc/ball. Nearly all of my workout goals can be achieved using this lifting cage and free weights, and it doesn't take up too much space! Though I did have to be willing to pay for it.Your home gym doesn’t need to have as much equipment as mine. For example, you may not need both a spin bike and a treadmill, and free weights may be all you need (so no lifting machine) - it all comes down to what you want and what you can work into your space.  Step #3: Get the Equipment You NeedBefore you grab your phone and start tapping the “Buy Now” button on Amazon, determine a budget for getting your home gym started. Once you have a general budget in mind, you can start prioritizing what equipment you want to get first based on factors like price, size and what is most important for helping you achieve your fitness goals. My first purchases were a treadmill and an exercise bike since I heavily prioritize my cardiovascular fitness and sometimes I need to switch between high impact and low impact exercises to give my knee a break. I was able to get a very lightly used Bowflex BXT216 Treadmill on Offer Up for $500 (I won’t mention that I had to rent a U-Haul truck and drive through snowy roads to pick it up!). I purchased  MEVEM Indoor Cycling Bike, since I only wanted a basic bike that had a display monitor and could “do the job.”I love being able to model healthy behavior for my son!The next purchase was a TRX Home2 System. I had not done any weightlifting in a long time and I wanted to progress back into it, so I figured a TRX band would be great. The suspension band can be used anywhere, doesn’t take up much space, and it utilizes body weight to give the user a total-body workout. It proved to be an excellent way for me to progress back into weightlifting.The moment you begin researching weightlifting equipment, you’ll notice some of the machines are very expensive and there are endless machines that serve different purposes. My husband and I spent multiple weeks looking at different options, mostly the more all-inclusive options to save on space. We started looking at the Bowflex Xtreme 2 SE Home Gym, but then we decided we wanted to be able to do more than resistance training. Next we had our eyes on a PRO Squat Rack with Kipping Bar and other add ons because it would help conserve space yet provide the flexibility to do cross-functional fitness exercises, Olympic Weights, MMA etc. The PRO Squat Rack and other add ons ended up being on backorder, and it still didn’t seem like the one-stop-shop we were looking for.My husband and I the night we had our fully-loaded Tuff Stuff Smith Machine Half Cage Ensemble installed. We were so excited to get in our first workout in our home gym!Alas, we decided to take a trip to a fitness warehouse where we could get a more comprehensive idea of the gamut of fitness equipment and speak with people who know fitness equipment. If you’ve never done this, I highly recommend it! My husband and I made a trip to the Fitness Gallery (a.k.a. Disneyland of fitness equipment) in Denver, CO. We left with a big hit to our bank account, but we ended up getting equipment (i.e., TuffStuff Smith Machine Half Cage Ensemble with all the add ons, Aerobics Stepper, Bosu ball, Medicine Balls, and free weights 5-25 pounds) that will help us maintain our health for years to come. As mentioned, the equipment you get will depend on a variety of factors, but I recommend you spend time doing your research! Step #4: Build the Gym!The “If You Build It, They Will Come” line from the Field of Dreams movie actually applied in this case. Though it took a number of weeks before we had a usable gym. In addition to getting all the exercise equipment, we had to buy cases and cases of ½ EVA Foam Interlocking Tiles to put on top of the concrete surface of our designated gym area. In certain areas my husband used a circular saw and some cardboard boxes to cut the tiles so they would fit tightly against the walls. The interval training side of our gym! Note: the TV is always on during treadmill runs and biking workouts.Earlier I mentioned having fun as being one of my exercise goals. To make exercise more enjoyable, I like distracting myself by watching TV with subtitles and listening to good music. We found a 43” Roku TV and a SANUS Full-Motion TV Mount at a very affordable price from Costco. To get the beats bumping in the gym, we installed Polk speakers and play music through our 7-channel receiver. Of course RockMyRun is our music app of choice!A nice-to-have we added is a divider curtain to section off our storage space from our gym. Step #5: Come up with a Program and Stick to It. Change it up When it Makes Sense!It has been three months since my husband and I set up our home gym, and we have been consistently using the gym 3-4 times per week. How did we create this habit, you ask?We designed an A-B-A lifting program based on this core program with some additional exercises added, printed out workout log sheets, and we have stuck to it! One of the biggest motivators has been being able to visualize our progress week over week. We also add new exercises and swap out exercises from time-to-time, plus alternate our strength days with cardio days. Two tips I highly recommend! Hers and his workout logs. Yes, we intentionally bought pens that matched our clipboards!Hopefully these tips have given you some ideas about how you can incorporate workouts into your living space to help you combat some of the most common barriers to physical activity. If you have a gym in your home, you have no excuse for not working out! You can’t say you don’t have time or it’s too cold outside. Remember, it doesn’t matter if you live in a small apartment with a minimal budget or a palace with no budget, you can still get creative and design something that works for you! About the Author Katie Addison is the Chief Operating Officer for Rock My World, Inc. and oversees the RockMyRun product. She lives a very active lifestyle, having played soccer since she was six. Due to experiencing multiple ACL tears while playing college soccer at Stanford University and Florida State University, Katie has had to modify some of her exercise activities. Katie, her husband, and her 1-yr-old son enjoy hikes in the scenic Denver area along with bumping RockMyRun beats while they work out in their home gym.


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


Fall/Winter Running Training Tips and Tricks

  ·  5 min

Fall/Winter Running Training Tips and Tricks

With the colder temperatures setting in, sometimes our motivation to get out the door for our daily runs can be a STRUGGLE! It can be hard to leave the comfort of our warm homes, and brave the elements outside. But as a competitive marathoner myself, I have actually found that not only are these chillier seasons my favorite times to train, but also, I tend to get in my best running shape!This post will give you 5 insider tips and tricks for getting out there in the cold, running fast, and staying fit!  1. How to Keep Your Hands and Feet Warm When Running in the Fall or Winter Having the right workout gear can make a world of difference when training in colder temperatures. My minimum running temperature is 20 degrees Fahrenheit. If it’s 20 degrees or higher, be brave and run outside! If it’s colder than that, you may want to find a treadmill or gym for some indoor activities. Depends how tough you are!My biggest issue is how to keep my hands and feet warm, but my secret is Hot Hands Hand and Toe Warmers! They are lifesavers! Additionally, when it’s below 30 degrees, I prefer mittens over gloves because they keep my extremities a lot warmer. Personally, I’m a big fan of Nike Transform Mittens and if it’s above 30 degrees I like the North Face Women's Tip Gloves.Socks are also really important: I recommend any SmartWool socks, as well as Feetures Merino. 2. Stay Hydrated When Running in the Cold Although it seems like you aren’t as thirsty in the colder winter months, it is still crucial to stay hydrated. Dehydration occurs when your body doesn’t have enough fluid to function properly and its detrimental effects can include dizziness, fatigue, muscle cramps, and headaches. Staying hydrated during the summer months can sometimes be easier than in the winter because people tend to get less thirsty and sweat less; however, your body loses moisture all day, every day, through respiration, perspiration, urination, and bodily function. When I’m cold and not in the mood to constantly be sipping on water, I like to hydrate with decaffeinated tea. If you’re a fellow coffee-lover, that is great to drink as well, but just remember that caffeinated drinks tend to dehydrate you, so try drinking a glass of water for every cup of joe. 3. Do Your Warm-Up Routine InsideNobody likes the feeling of the harsh, cold air as you step outside your door at 5am to get that morning run in, so to lessen the pain of that, do your warm-up or pre-hab exercises indoors! Not only will this start warming up your body temperature and make the cold feel less jarring, it will also help prevent injuries. When you start a run cold, your muscles are cold, which means they are more susceptible to tearing or straining. By warming up indoors, you are giving your body the time to warm-up that it needs, so when you do start your run, you will be ready to jump right in and get moving! 4. Take a Hot Shower/Bath After Your RunThis sounds silly, but in all seriousness, knowing you have a hot shower/bath waiting for you as soon as you finish is many times what gets me out the door! An added bonus would be to add Epsom salt to your bath. Epsom salts are known to help lessen soreness/pain, reduce inflammation and aid in recovery to help rejuvenate your muscles. Most of the benefits of Epsom salt are attributed to its magnesium, a mineral that most people do not get enough of, which is known to help in both sleep and stress management. Typically you can find Epsom salt in most drug/grocery stores in the pharmacy area. An added bonus to taking a bath is that being submerged in warm water will dilate your blood vessels allowing for a speedier recovery via blood transportation. And if you’re that person saying you don’t have time for this, well guess what? You should be stretching for at least 10 minutes after a run anyway, and where is a better place to stretch than in a hot bath or shower?! When your muscles are warm is an ideal time to be stretching, and additionally, you can take the time to relax your mind and get ready for the day ahead.  5. Commit to a Race or a GoalI have found that many times the hardest aspect of running is the mental component. I believe that running is 98% physical and 2% mental, BUT it’s that 2% that controls the 98%. If you don’t have the right mindset, you will never get the most out of yourself. During the cold, winter months it can be hard to stay motivated and mentally strong, but one thing that makes a big difference is having something to train for. Whether it’s a race, (virtual race these days), or even just a goal you have set for yourself, having something specific to train for is a great way to stay motivated and give you that extra push on those inevitable days when you just want to hit snooze.  Hopefully these tips have been helpful and will allow you to get out the door and brave the elements! A lot of times it’s the first 5 minutes that are the hardest, so stay with it! Once you get moving and warm up, it will be worth it! And who knows, maybe you’ll even have some fun along the way! :)  About the Author Adriana started running competitively in 6th grade and competed at a Varsity level all throughout high school. Her junior year of college at Duke University, she decided to run her first marathon after spontaneously joining a friend for her 16 mile long run. She finished the Disney Marathon in January 2011 in a time of 3:17. Fast forward to now, Adriana has brought her marathon PR down to 2:44, and has run many marathons, most recently the 2018 and 2019 California International Marathon, 2019 Grandma’s Marathon, 2020 Aviation Marathon, and qualified and competed at the 2020 Olympic Marathon Trials in Atlanta, Georgia! She lives in in Winston-Salem, NC and works as a Career Services Specialist at Wake Forest University. 


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