Workout Playlist

If you’re like us than a playlist is a must when working out but there’s a huge difference from a good playlist and a FIRE playlist that will get you in the mood to kick ass from warm up to cool down! We have put together a playlist that will help you go FULL BEAST MODE.



Full Body Backyard Workout

Want to get toned for summer but don’t have access to a gym? No problem!! Here are a few of our favorite at-home workouts that you can do in the comfort of your own living room or backyard! All you’ll need is a resist band “booty band” and a kettle bell (weight varies depending on your strength.) Time to stop making excuses, let’s get started!!

Reverse Lunge to Knee Up

Let’s get our bodies warmed up with some reverse lunge to knee ups.

-This exercise works several muscles in the lower body including the quadriceps, hamstrings, glutes, calves and even your core muscles to some extent

-Never let your knee go over your toe when lunging down

-Make sure your heel on the front foot never lifts from the ground

3 sets of 12-15 reps

Curtsy Lunges

-For an even perkier booty, try this move in your lunging routine.

-The curtsy lunge targets your inner thighs as well as your gluteus medius, a smaller butt muscle that helps stabilize hips to help improve your posture.

3 sets of 12-15 reps

Stability Ball Leg Lifts

-Lie on your belly, and hold an exercise ball between your feet.

-Engage your abs. As you inhale, squeeze the ball and lift your knees off the floor. Hold for a count of 10, and then slowly release your knees and ball back to the floor.

Two sets of 20

Explosive Jump Squats

-Start with standing with your feet shoulder-width apart.

-Position into a regular squat, then engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Land as gentle as possible, which requires control.

3 sets of 12-15 reps

Glute Bridge Hip Abduction

-Lie faceup on the floor with your knees bent and your feet on the floor, loop a resistance band just above your knees.

-Keeping tension on the band throughout, raise your hips until your body forms a straight line from your shoulders to your knees. At the top for an extra burn butterfly your knees out while still squeezing your glutes at the top, then bring you knees back in and lower to starting position.

3 sets of 12-15 reps

Banded Hip Abductors

-Perfect for rounding out the booty!

-Loop resistance band above ankles

-Lift your outer leg straight out to side as far as possible. Pause, then return your leg to the starting position and switch legs

2 sets of 20

Weighted Romanian Lunges

-Make sure one foot is elevated on a chair, bench or in our case steps and make sure the other foot is far out in front of you.

-Do not let your knee pass you toes when lunging down.

-Lunge down with weight in opposite hand and as your coming up squeeze your glutes.

3 sets of 12-15 reps

Banded Single Leg Hip Thrust

-Loop resistance band above knees.

-Place your back against a bench or step, with one knee bent and that foot flat on the floor.

-Raise your other leg and bend your knee so that your hip and knee form 90-degree angles.

-Place the back of your elbows against the bench/steps..

-Pushing your knees out, squeeze your glutes and raise your hips until they’re in line with your torso.

-Lower back down to the starting position. That’s one rep.

3 sets of 12-15 reps

Toe Touches

-Target the abdominal muscles with toe touches

-Lie on your back and reach your arms behind you, pointing your legs toward the ceiling.

-Swing your arms toward the ceiling; as you do, lift your head and shoulder off the ground and touch your toes, while lifting your pelvis slightly off ground so your toes move toward your finger.

3 sets of 12-15 reps

Oblique V-Ups

-Lie on left or right side, legs angled 30 degrees from your hips.

-Rest your left or right arm depending on what side you are laying on, on the floor

-Lift your legs off the floor, bringing your torso to your legs and touch elbow to knees.

-Slowly return to start. That’s one rep.

3 sets of 12-15 reps

Oblique Alternate Heel Touches

-Lie on an exercise mat, with your back flat, knees bent and your feet flat on the floor slightly wider than shoulder width apart.

-Fully extend your arms down the side of your body, palms facing down. This is the start position.

-Crunch your torso forward to the right until you can touch your right heel with your right hand. Hold for a count of one.

-Return to starting position.

-Repeat the movement, this time on your left side.

3 sets of 12-15 reps

Stability Ball Leg Lifts

-Great for lower abs.

-Start laying on your back with a stability ball between your legs. Contract your legs to hold the ball up off the floor.

-Lift your legs up and meet half way at the top with your hands.

-Transfer ball from legs to hands and lower arms back to the floor

3 sets of 12-15 reps

Tricep Dips

-Position your hands shoulder-width apart on a secured bench or stable chair… or in our case steps.

-Slide your butt off the front of the bench/chair/steps with your legs extended out in front of you.

-Straighten your arms, keeping a little bend in your elbows to keep tension on your triceps and off your elbow joints.

-Slowly bend your elbows to lower your body toward the floor until your elbows are at about a 90-degree angle.

-Once you reach the bottom of the movement, press down into the bench to straighten your elbows, returning to the starting position. This completes one rep.

3 sets of 12-15 reps

Incline Push Up

-Starting position: push up position with hands places shoulder width on elevated surface..feet on ground.

-Squeeze core and glutes to create a straight line form head to heel.

-Bend elbows to lower yourself down slowly, until your chest is just above the surface.

-Keep elbows close to body during movement, don’t let them flare out

3 sets of 10-12 reps

Single Kettle Bell Curls

-Grab Kettlebell with both hands.

-Curl arms up while keeping your elbows at your side

-Slowly release down. Thats one rep.

3 sets of 12-15

Tricep Curls

-Stand with feet shoulder width apart, eyes forward, and spine neutral.

-Grab hold of a kettlebell and hold it in both hands.

-Under control, lift the kettlebell over your head and lower behind it.

-Palms of the hands should be facing the roof and holding the weight from falling.

-Keeping your arms upright and close to the ears, extend the elbow.

-Without moving the upper arm, flex at the elbow and lower the weight to the starting position. Thats one rep.

3 sets of 12-15 reps



Buns and Bikinis

Join us May 22nd 4pm-7pm at Walter Claudio Salon for our first trunk show of the year! You will be able to purchase the Pastel Paradise collection before it's available online! You will also be able to shop CA Makes amazing bun pins and THE best raw gourment desserts from Cali Dolce. So join us for a night of shopping, eating, drinking and having fun!! 




Perfect Beach Bag Guide

If you're planning a beach day it's important to remember all the essential products and snacks in your beach bag to keep you content for a perfect day of relaxation. We searched high and low for our favorite beach brands, some local and some not, to bring you a packing list for your everyday beach bag. Here's a list of what is Rocha Swim approved.

1. YOU NEED YOUR BEACH BAG- We were lucky enough to find two amazing brands to use for a beach bag!

Pictured below, the first beach bag is made of very sturdy denim that makes packing your bag with all your favorite essentials oh so easy!! This tote is named the "Grove Bag" by Aegis Handcraft, you may find them at Aegis Handcraft

Our second beach bag pictured below is a nicely hand crafted tan leather tote that could be worn in the day or evening named "Leather Shopping Tote" by Make Smith, you may find them at Make Smith

2. YOU WILL NEED A BEACH TOWEL- We searched high and low for an awesome beach towel and we came across the most eye appealing and incredible beach towels, which are not only beach towels but can be used as a yoga mat! This towel is truly amazing. The towel we chose is named "Baja CA" by Nomadix, you may find them at Nomadix.

3. YOU WILL WANT YOUR IPAD- Sometimes we don't feel like reading actual books or we want to play the occasional words with friends so this is where our ipad's come in handy! But WAIT! Don't forget to protect your ipad while it is floating around in your bag. We fell in love with a leather ipad sleeve by Aegis Handcraft named the "Taylor Tablet Sleeve," you may find them at Aegis Handcraft.

4. YOU WILL NEED SNACKS- Us girls at Ali'i Kai love our nutrition bars; easy, fast and delicious! We found amazing nutrition bars by Santa Barbara Bars. Santa Barbara Bars have three different flavors of bars; Coconut Almond, Peanut Chocolate Cherry and Cranberry White Chocolate.. all of them are very tasty! You can find them at Santa Barbara Bar.

5. YOU WILL NEED SOMETHING TO DRINK- Who doesn't love juice?! We like to have a nice cold organic pressed juice with us when hitting the beach. We like to choose juices from the Juice Ranch, the two flavors we chose were "Pink Panther" which is made up of sprouted almonds, beets, dates, vanilla bean, cinnamon, himalayan salt & alkaline water the second flavor we chose was "The Yoda" made up of kale, celery, romaine, cucumber, spinach & parsley. These juices and much more can be found at Juice Ranch.

6. DON'T FORGET YOUR WATER- We love to fill up our reusable Save The Mermaids glass water bottle. Why is it glass? Because us beach lovers try to eliminate as much plastic as possible but remember when taking glass to the beach, if it breaks please clean up your pieces! You may find more Save The Mermaid products and activities at Save the Mermaids.

7. You will not want to forget sunscreen and if you love getting tan like us then you will need tanning oil! We picked up some awesome products from Tropicali Beach Beauty Boutique and Channel Islands Surfboard Shop. We used Sun Bum sunscreen for our body and CRS (Cell Renewal Systems) for our face, and of course the tanning oil which is from Palmera Tanning Oil. Sun Bum can be found at Channel Islands Surf Boards or Sun Bum and CRS Face Sunscreen and Palmera Tanning Oil can be found at Tropicali or Cell Renewal Systems and Palmera SB. 

8. Last but not least grab your hat, sunglasses and of course put on your Rocha Swim Bikini! 




Beach Recovery

Long days spent soaking up the sunshine on the beach can lead to lots of wear and tear on your skin and hair, so we found some great products that can help heal and recover the damage done from all the sun. We’ll go step by step and help you create the most relaxing recovery bath! Here are the products you’ll need:

1.  LUSH BUTTERBALL BOMB and DREAMTIME BATH MELT- Add these to your bath for a silky and sweet aroma of vanilla, lavender and jasmine. The bath bomb helps rehydrate your skin, while the Dreamtime bar helps you get sleepy with its herbal ingredients. This combo is wonderful for a milky bath that will give you softer skin and sweeter dreams. These products can be found at a Lush store near you or ordered online at Lush.

2.   FRESH FLOWERS FROM THE FARMERS MARKET- Buy a small bouquet of roses and a small bunch of gerbera daisies from your local farmers market. Cut the gerbera daisies so they no longer have a stem and spread the flowers out in the water. Then sprinkle the rose petals from your bouquet into your milky bath. Your bath will smell like a beautiful garden and it will help you feel the relaxation that much quicker. Check out SB Famers Market for a weekly schedule of the Santa Barbara Farmer’s Market.

3.  SANTA BARBARA SOAP BARS and COCONUT MILK – These handcrafted products are made with skin-friendly ingredients designed to restore and moisturize. Our favorite sea salt soap bars are the Milk & Honey and Butterfly Beach that you can use to exfoliate and clean your skin. After the bath, massage the coconut milk onto your skin, while your skin is still damp so that it soaks into your pores. This product will moisturize and restore, leaving your skin soft and smelling like a Hawaiian day. Santa Barbara Soaps can be found at Plum Goods, Four Seasons Biltmore, SB Gifting Suite or Skin Deep Salon

4.   LUSH CUPCAKE FACE MASK- This chocolate, mint mask deeply cleanses and clears your skin from pesky acne. This is great for fighting oily skin from sweating in the hot sun or from the oils in the sunscreen you put on your face that day.  This product can be found at Lush store near you or ordered online at Lush.

5.  PURE FIJI SUGAR SCRUB AND HYDRATING BODY LOTION- After you use the soap bars to clean your skin, exfoliate even further with Pure Fiji sugar scrub. It will leave your skin smooth and recovered from your day at the beach. After the bath you can also use the Pure Fiji Hydrating body lotion to moisturize and restore. Pure Fiji products can be found at Tropicali Salon.

6.   DAVINES MELU SERUM AND ABSOLUTE BEAUTIFYING POTION – While you are soaking in the bath, apply 2-3 squeezes of the potion on your damp hair and distribute it evenly on the lengths and ends of your hair. Once potion is applied, distribute the serum onto the damp ends of your hair to counteract split ends from the heat and sun exposure. When both products are applied to damp hair, let your hair dry, leaving the products in. The potion and serum ingredients will leave your hair shiny, soft, and completely rehydrated. Davines products can be found at Tropicali Salon.



Valentines Day Gift Guide

Hey there!! Panicking because you don't know what to get the lady in your life? That's ok because we got you covered!! Pictured above you will find Rocha Swim's newly released limited edition Valentines Day bikini, some roses and Raw Bod Valentines Day Strawberry Lemon Cheesecake. Rawbod is a Santa Barbara local company that creates raw, vegan, gourmet treats that are refined sugar free, gluten free and grain-free... so yes you can eat just one slice or six and not feel guilty about it! Women love bikinis, women love sweets, and women love roses.

And of course ladies if you don't have a date for Valentines Day that's ok too because no one ever said it was wrong to treat yourself every once in awhile. Be your own Valentine and show yourself just how much you love YOU! 


You can find these products at:  

Dessert: instagram @rawbod

Bikini: Rocha Swim






Rocha Swim x Street Wear

At Rocha Swim we have multiple pieces that can be used as a clothing item and one of those popular pieces is the Michelle One-Piece. The Michelle suit can be worn with jeans, shorts, a pencil skirt... it can be worn to the beach, to lunch, to a cocktail party or even an evening event it's just all up to you and what you pair it with! Below is an example of how you can pair your Michelle suit for a day out on the town. 



Rocha Swim x Dream Foundation | SUMMER DREAM |

Rocha Swim partnered with the Dream Foundation to create a fundraising bikini fashion show. After 3 long months of planning and prepping for the show, it finally happened on June 4th, 2015 in the Funkzone of Santa Barbara at Cabana Home and The Guilded Table . Thank you to EVERYONE who donated their time to this amazing event, we are happy to announce we raised $24,000 for the Dream Foundation!!!! Way to go everyone!! Please enjoy some photos from the event :)




Bikinis and Juice, 100% organic cold pressed juice that is!


A major essential in California is a bikini! And of course when you're in a bikini you want to look your best; you want to have the perfect beachy waves in your hair, just the right amount of make up, you may want a "beach bod" and glowing skin. Well beachy waves are pretty easy to do, you just put your hair in a french braid when it's wet and undo your braid when your hair is dry, spray it with some Philip B  "Maui Wowie" Sea Salt spray and your ready to go! For make up, all we want is a mineral powder with SPF, some bronzer on our cheeks bones, and one coat of waterproof mascara, OH and of course some chapstick with SPF in it as well! But if you want a true dewy look without the make up, and a flat tummy without the dieting pills....try out a Juice Cleanse! Of course check with your doctor first and keep it to 3 days at a time. If a juice cleanse isn't for you try adding a pressed juice to your regular diet! Our favorite pressed juice would have to be Juice Ranch, locally started in Santa Barbara, CA. We love Juice Ranch so much we decided to bring you guys a Q&A with the owners of Juice Ranch. ENJOY! Juice Ranch

Q: When and Where did you start your business?

A: Juice Ranch was founded in 2012 in Santa Barbara California, although we spent a good year and a half getting everything together prior to opening our doors. 

 Q: Why did you choose the field you are in?


Erin: My passion is and always has been what we put into our bodies. On my quest to be the healthiest version of myself, I discovered juicing and eating organic local food. This discovery changed my life and all the people around me who partook in this. I wanted to help mold our current food industry and offer a new kind of "fast food" option for people. My dream is to one day see this standard be the norm. If I start  Much of my food education was learned in Guatemala as a sous chef. I studied medicinal plants and looked to nature to be a guide for healthy living. Upon my return to Santa Barbara I was unsatisfied with the lack of healthy food options and believed we could create a business that educated and healed people using organic local food. 

Scott: Prior to Juice Ranch I owned and operated an environmental film company. Much of my time was seeking creative outlets to inform communities about ongoing scientific discoveries regarding the health of our ecosystems. What I didn't realize, until I met Erin, was how poorly I took care of my own personal environment. She reintroduced me to raw healthy healing foods and that was my "ah-ha!" moment. How could I ever ask people to care about an outside environmental matter until the inside was addressed first. I also wanted to start a business that wasn't focused solely on the bottom line. Much of my personal, ethical, and environmental beliefs are now embedded into the core values that make up Juice Ranch today. 


Q: What inspires/ inspired you and or your work:


Erin: I get my inspiration from people, places, and things. It really comes from everywhere. As long as I keep my doors open inspiration keeps coming in.

Scott: I am constantly inspired by our customers who see improvements in their health once they focus their energy on their fuel source, organic food! We have seen all different types of health recoveries just from drinking organic raw juice. Although we are not doctors, it does not take years of pre-med to know that processed foods are not an efficient source of life energy. Juice Ranch aims to simplify our food choices by limiting the amount of hands from harvest to production. We steal all of our concepts directly from nature. A fun word I love to say and ponder is "biomimicry," look it up!


Q: Where can we currently find your products?

A: We now have 3 storefronts:

33 Parker Way, Santa Barbara 

6533 Trigo Rd., Isla Vista

2847 Agoura Rd., Westlake Village


Q: Who is your ideal customer?


Scott: Anyone who is in need of nourishment, be it: immunity support, weight loss, energy boost, hangover remedy, focus enhancement, athletic endurance, skin clarity, or libido/fertility strengthening, all of our drinks come from our natural environments and the benefits are endless. Our pressed juices are a quick and easy way to reconnect with raw organic foods. 



Traveling to Paradise? Let us help!


When you are traveling packing can be stressful, but when you are traveling to paradise packing can be fun and easy!! There's not much that you will need when you are staying on a beach because we all know you will be in your bikini 24/7 so ditch the dreadful "what do I need to pack??" question. First things first, YOU NEED TO REMEMBER A BIKINI or even 10 of them. Bikinis are so much more important than clothes when you are going to a beach destination. You will also need to remember beauty products if you want to look like a real life mermaid, and no we don't mean concealer, eyeliner, eyeshadow, contouring kits....what we mean is lip balm, tanning lotion, hair volumizing and thickening spray and some nail polish; products that will give you a natural beautiful look. NEVER forget sunglasses, your eyeballs can get sun damage as easy as your skin can so always make sure you have polarized sunglasses that will keep those UV rays out! Depending on if you are on a cruise or lounging on the beach will determine if you should wear any accessories. If you are on a cruise, through on some hoop earrings and chunky solid watch (make sure your earrings aren't silver and your watch is gold...thats a big NO NO.) If you are anything like us you will not want to forget your camera because when you see that first tropical sunset you will be wishing you had your camera with you to capture the beauty that mother nature creates herself. And last but not least, something to throw on over your bikini. As the sun sets and breezes pick up it can get kind of chilly outside so stay warm until you get back to your car or room.