How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


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How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


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How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


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How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


How RunRocker Shantal Rocked Her Competition

  ·  6 min

How RunRocker Shantal Rocked Her Competition

We recently caught up with personal trainer and RunRocker Shantal, to chat about staying fit and how music helped her reach her goals. A personal trainer, nutritionist and group fitness instructor, Shantal also competes in bodybuilding competitions—recently placing second at the prestigious International Drug Free Athletics (IDFA) Pro Universe event. Keep on reading for a Q&A with this inspirational athlete!What inspired your interest in fitness?My first fitness endeavor was in my parents’ basement using an ironing board for an incline bench, a table leaf and two cement blocks for a step board and a few dumbbells. I remember exercising from workouts featured in Shape Magazine, along with Olivia Newton John’s “Physical” blasting in the background!  I was 13 and found myself enjoying the rush and pump of lifting!Fast forward to today. I have over 20 years of experience as a successful fitness leader and have started to tackle different areas of fitness including, running two half marathons, several 10k races, mud runs, Olympic weightlifting, CrossFit, endurance running and hot yoga!  I love how I can adapt so many different varieties of fitness to my clients and myself.In 2009, I hired my trainer Leah Berti to help me diet down and get ripped up for my first Figure competition with FAME.  I placed very well with two, first place trophies anda second andthird as well!  I was hooked!  I then placedfourth during Provincials with the Alberta Bodybuilding Association (ABBA).After a four year break from competing, my goal was to compete again before I reached the age 45.  My IDFA Pro Card was my goal this time, which I achieved in June 2013 and few months later I placed second for IDFA Pro Universe.  Perfect!!!!That is a huge feat, placing second at the IDFA Pro Universe event. Can you tell us a bit more about that achievement?Receiving second place in my first pro show was crazy awesome!  I am so proud to be able to achieve this goal!In January 2013 I weighed 160 pounds, with the guidance of my trainer, the support of my husband and boys, and the mind blowing mixes of RockMyRun, I dropped 40lbs.  Endless Hours of cardio and lifting could not have been easier listening to mixes like Rock to the Beat, This Is Why You’re Hot and Fitlicious to name just a few.You’ve lost a lot of weight in the last year, how much did you lose and what advice would you give to women who are making weight loss a 2014 resolution?In the before picture I was 160 pounds. I dropped down to 123 pounds for the competition in November and currently am holding steady at 135, which is an ideal weight to put on muscle without adding too much extra fat.This fat loss did not happen overnight, was not easy and took a lot of work and commitment to stick with the plan. A few words of advice for women who want to drop fat would be to:Be realistic and consistent with your training, diet and goalsYou cannot out train a poor diet, so don’t lie to yourself about food.  It all counts!Find a certified personal trainer who has a nutrition backgroundYou may not like it (calorie restriction and working out everyday), but you still gotta do it!Acknowledge your feelings when you don’t want to work out or eat to the plan, then move on!!!!Lastly, keep RockMyRun close at hand, it’ll give you the edge to keep going strong!What’s a typical workout day or week for you like? Do you focus on strength, cardio or a mixture of the two?I start each and every day with 60 minutes of cardio at 6 a.m. before getting the boys ready for school. We have a gym in the garage that we named, GGYM, so convenient.  My work day of training and teaching at the YMCA would start at 9 a.m. and I would fit in my lifting program five days a week between clients or later in the evening.When things get busy how do you make time to fit in your workouts?I believe it’s always a choice to train or not and you don’t find the time you have to make the time, it’s never an issue!Some days working out just doesn’t sound fun—due to weather conditions, a long workday, too much holiday pie and more—how do you get yourself out the door and working out on days like these?I always feel better after a workout.  If I am lacking motivation I focus on RockMyRun and it always pushes me.  The sound, the tempo and rhythm is like a workout partner waiting for me at the gym.You’ve mentioned you use RockMyRun regularly, how does music help you keep moving and motivated?I have always been moved by music, so when my husband first found your app I was hooked immediately and we signed up for the premium membership within a week.The mixes on RockMyRun are amazing and so motivational.  I enjoy the variety of the songs and I appreciate the length and BPM being featured as it helps me choose the mix to fit my mood and workout.  I believe training and lifting is not all physical, and that the mental, emotional and spiritual aspect of training is a big part of success.The mind is a different tool than the body and when the two work together, anything is achievable.  RockMyRun ALWAYS…ALWAYS puts me in the right frame of mind to block any restrictions out so I can push through my training and push through it hard!You’re also a wife and mother to two boys—what role does your family play in your fitness and bodybuilding achievements?Everything!  I could never have come this far without the honesty and commitment from my husband – plus he enjoys my tight butt and hard body.  Our boys have shown patience and support as well.  They are the first to remind me of what I should not be eating during the diet down and have spent their share of time in the gym waiting for mom!What’s next for you? Do you have any future competitions or races in the pipeline?I am going to spend a few years building my physique and improving my muscle mass.  I would like to compete in a few more competitions before I reach 50, focusing on masters, but never saying no to an open category.  I love competing with women who are younger!In 2014 I am going to run a few half marathons and perhaps enter a strong woman competition later in the year.  Until then I will continue my fit lifestyle with my family and am thankful RockMyRun will be with me through this coming year of long runs and heavy lifting.


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


26(.2) Questions with a RunRocker – Tim Weyel

  ·  6 min

26(.2) Questions with a RunRocker – Tim Weyel

Here at RockMyRun we’re kicking off a series of blog posts featuring our awesome Run Rocker family. Each post will be 26(.2) rapid-fire questions that not only showcases the RockMyRun spirit but also presents unique perspectives on the sport of running, how music plays a role and hopefully offers some tips on challenges you may experience in your journeys.For our first post, we went in house with Tim Weyel, RockMyRun’s Director of Rocking Products.  Juggling a career and two little ones at home, this Run Rocker is quickly learning the benefits of sticking to a running routine no matter what obstacles get in the way. If you are new to running, see if you can relate to Tim’s newfound love of the sport and insight on the music that motivates him. 1. When did you start running?  Fall of 20112. Why did you start running? Did something or someone initially motivate you? I never really enjoyed running just to run but played baseball, soccer and basketball growing up. I would just use the elliptical at the gym for my cardio work. I started listening to RockMyRun mixes on the elliptical and I found that I was feeling compelled to run.3. When you first ran, did you love it or hate it? Loved it and that completely surprised me. My whole life I would see people running and would think to myself, “Why in the world would you do that? It looks so boring.”4. How often do you run weekly/monthly?  I shoot for 3 times a week and am trying to get up to 4.5.  What time of day do you prefer to run?  Early morning, but it usually ends up being just before lunch.6.  Do you prefer to run indoors or outdoors? Initially indoors, hoping to go easier on my knees. I’ve had some problems with shin splints, but I’ve recently started some outdoor runs and was pleasantly surprised. I live by the beach and now realize why so many people run by the beach. It’s amazing.7. How do you squeeze running time into your schedule?  It’s hard with two small children and a full-time job. I usually try for just before lunch during the work week. I can’t tell you how frustrated I get when something comes up that makes me miss a run.8. What races or “fun runs” have you participated in, if any? I haven’t done any yet, but that’s one of my ‘to-dos’ for 2013. I have done a few Hashes, though.9. If you have run in some, what was your most memorable? If not, do you plan to do any? There’s a few 5Ks here in the Santa Barbara area that I hope to do.10. What running accomplishment are you most proud of? So far it’s been the jump from 2 to 3 miles without stopping/walking.11. Since you started running, what is the biggest change in yourself, either physical or emotional that you’ve noticed? Initially it was the satisfaction of persevering over myself. Continuing to push through when my mind kept saying I couldn’t. My self-esteem is better and I just feel better physically and stronger mentally.12. What was your fastest time for a race? It wasn’t a race, but I broke 24 minutes over 3 miles.13. What is the farthest you’ve ever run? 3.5 miles, unless you count endless soccer practices in school.14. What was your best running experience? My first outdoor run in Morro Bay on a chilly, fall morning.15. What was your worst running experience? Anytime a shin splint shows up.16. Why do you listen to music while running? It’s partially WHY I run. I love all types of music. I can lose myself in the right music, listening specifically to different beats or instruments in the song. I’ve never meditated, but I would imagine it’s something like that. Sort of relaxes my mind. It’s a temporary escape.17. What kind of music inspires you while running?  It’s gotta have energy, probably a strong beat, and feel inspirational. For me, that’s meant a lot of House mixes but I’ve also found that some Pop, Hip-Hop and Top 40 stuff gets me going.18. What motivates you to run, besides awesome music? My health. Like I said earlier, I have two small children that I love to death and I want to be around with them for a long time.19. What words would you use to describe how you feel while running? Satisfaction. Perseverance. Endurance. Strength. Escape.20. How do you fight that “I don’t want to run today” feeling?  Ha. Good question. That is a hard one but usually the thought that if I don’t go today, I’m not going to be as fast tomorrow as I was yesterday. Basically not wanting to take a step backward and lose progress toward my goals.21. Do you have any running-related goals for 2013? If so what are you plans for reaching it? I want to do at least two 5Ks and I want to do them in 21 minutes. I’m going to start doing more interval running to improve my anaerobic conditioning and endurance.22. Have you had any injuries that have prevented or hindered your running?  Yes. Way more often that I care to say. In 2012, I’ve sprained my ankle, had plantar fasciitis, pulled my hamstring and ripped a toe nail off.23. How do you power through tough stretches of a run?  Arguing with the voice that’s telling me that I’ve had enough. I don’t always win that argument, but my debating skills are getting better.24. Do you ever do sprints? (Running for a couple minutes and then walking, creating a pattern?) Or do you prefer to keep a constant pace?  Well, when I initially started running, I preferred the constant pace. But, at that time, it was easier to improve my pace by just running more often. When that improvement sort of plateaued, I discovered interval running. Those injuries have thwarted my progress, unfortunately.25. What is your favorite running accessory?  My iPhone, of course.26. What one tip would you share with runners everywhere if you could?  If you don’t listen to music while you run, try it. If you do listen to music while you run, try some music that you might not regularly listen to, like House or Dub Step. I did not listen to those before I started running. I think there’s a direct correlation between my performance and the music that I’m listening to. For me, those genres ignite my ‘push it harder’ voice in my head. I even listen to them now when I’m not running. There’s some really good stuff out there.26.2 Which RockMyRun mixes truly rock your runs? One of my all time favorite is David J’s “Ain’t Turning Back”.http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11419Recently I have also really enjoy DJ Makem’s “The Energy of 2012”http://www.rockmyrun.com/index.php?option=com_content&view=article&id=11528Thanks Tim!  Way to kick off the series!Can you relate to Tim’s story?  Would you like to share your spirit and story with the world?  Let us know by contacting our Marketing Rocker Amelie at amelie@rockmyrun.com and we’d love to feature you!


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


A Resolution for All Runners

  ·  3 min

A Resolution for All Runners

This is one of my favorite quotes. Not only is it completely accurate, but it can apply to any aspect of life. I’m going to use it in a running sense here, and hopefully this is a quote that you can apply to your fitness goals in 2015.The good thing about this quote is that whether you are an advanced runner or a not-so-advanced runner, you can take something away from it. Advanced RunnersYou have so much more power and influence over other runners than you realize. While it may not be on the same level as NBA or NFL stars, running peers definitely look up to and admire you. You are the standard for the sport of running, and others are striving to get to your level. So use that for some good. Be open to helping out those who may be new to the sport. Take time out to run with a slower group or partner. Offer advice or a helping hand to runners trying to improve their speed or distance. Running is a daunting task in and of itself, and it isn’t made easier by the intimidation factor of advanced runners. So use your influence for some good, and help somebody out who is trying to break into the sport. You never know, you may just change a life. Beginning RunnersSure, you may be new to the sport, you may be slower than most, but that doesn’t matter. Don’t be afraid to get involved, particularly with those who are more experienced than you. I had a client tell me that her New Year’s Resolution was to “be more comfortable being uncomfortable.” I think that is a perfect mindset for a new or beginner runner. Don’t be afraid to ask a more advanced runner for help. Don’t be afraid to go on a run with someone who is a little faster than you. Chances are they won’t mind the company, and you’ll also get a hell of a workout in. The point I want to get across here is that just because you’re new, slow, or inexperienced, doesn’t mean you can’t jump right in and mix it up with everybody else. The more you surround yourself with good people and good runners, the better off you will be.The running community is such a great community. I am fortunate enough to have many friends who are runners, and a soon-to-be-wife who is an excellent runner as well. While I’m faster than some of these people, there are certainly plenty who can leave me in the dust. But, aside from distances and times, we pick each other up and help each other out along the way.I encourage you, if you haven’t already, to get some running buddies together and make time to run together. Believe me; it is worth the time and effort. Post contributed by Brock Jones.  Brock is Co-Owner and Head Trainer with BodyFIT, Inc. in Lexington, KY. He holds a Masters of Science in Exercise Physiology from the University of Kentucky and is an NSCA Certified Strength and Conditioning Specialist.  You can read more of Brock’s posts about fitness and exercise on the BodyFIT Punch Blog.


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


  ·  2 min

Got an Apple Watch? This One’s For You

Apple Watch users rejoice!RockMyRun is now compatible with your favorite smartwatch.If you’re anything like us, exercising with a phone in hand feels like running in untied shoes. Something’s gonna fall, you just hope it isn’t you.That’s why, when it comes to controlling your music, we say, “Be greedy. Be REALLY greedy.” We want you to have access to all the music and stats your heart desires – always. If we could tie your shoes for you, too, better believe we’d do it.That’s why, from one control freak to another, we present RockMyRun for Apple Watch.  Pause, Skip, and Adjust You can now play, pause, skip, and adjust the music tempo of any RockMyRun station directly from your Apple Watch (Note: tempo adjustment is only available to Rockstar members). Get the music you want, how you want it, when you want it and watch those PRs roll in. Even more: You can view a recap of each workout on our brand new finish screen built specifically for Apple Watch.  Get Stats Instantly With RockMyRun for Apple Watch, you can now access an abundance of new data as you exercise. Want to check your heart rate? No problem. Want to take a quick peek at your pace or total steps? Go for it. We make it easy to shift between screens so you can get all the stats you need in a quick and easy swipe.  Listen to Your Heart RateEver run up a hill while listening to a song that feels slower than a sloth on a hot summer day? Or maybe you’re lifting at the gym, just to hear the tempo drop when you were ready to hit that last set? By syncing RockMyRun music to your heart rate, say sayonara to mid-workout tempo busters. We listen to your body to play the music it craves.Ready to give it a go? Update your iPhone app now to get the latest version of RockMyRun. And most importantly, drop us a line at support@rockmyrun.com to let us know how you feel about these updates!Rock On!


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