Welcome to Rock Fit

Look Leaner.   Get Stronger.  Feel Confident About Your Body.

McLean's most effective personal training studio for women, offers you custom-built fitness and nutrition programs--
guaranteed to help our members and clients achieve their dream body and lifestyle.


The Rock Fit Community

Achieve Your Goals

Rock Fit has been featured in Fairfax Women's Magazine for providing a progressive, results-driven health & fitness experience, through holistic personal training programs, in a supportive, conscientious, and accepting environment with like-minded women.

Unlike other personal trainers, who don't listen, pay attention, or have the knowledge to empower you, Rock Fit delivers fun, feel-better workouts, with trainers that act as a source of encouragement by listening and being attentive to the specific needs of the individual.


Get to Know Us

Hi Ladies,

Welcome to Rock Fit!  You found our website for one, or more, of the following reasons:

        1. You’re looking for an honest, reliable source for fitness and nutrition methods
        2. You want to feel stronger and more confident about your body
        3. You want to know the TRUTH about proper weight loss and female fat-loss.


If so, then we're glad you're here.

If you are truly serious about achieving significant health and fitness results, and getting the body you've always wanted, then we are your solution. Don’t just take our word for it. Take a look at our client success stories to see how other women from the Falls Church, Arlington, and McLean areas decided to make a difference in their lives by transforming their bodies and lifestyles.

Are you finally ready to transform your body for good? If so, then fill out the form to schedule your Complimentary Fitness Consultation, a $97 value! We'll discuss our training programs and how we can help you get the strong and confident body you want in the most effective ways possible.

Committed to your Fitness Success,


Ken Diaz Founder, Rock Fit

Ken Diaz                         Founder, Rock Fit



Serving McLean, Falls Church, Arlington, Vienna, and Tyson's Corner areas.


Latest Blog Posts

Ditch the Scale: The Best Ways to Track Your Health & Fitness

How often do you step on the scale?

How often do you feel bad once you do?

When we step on the scale and allow it to make us feel ashamed, we’re giving an inanimate object the power to affect our self-esteem and our self-worth.

While there’s no doubt that many of us have a weight loss goal, we cannot allow our body weight to primarily dictate how we feel about ourselves and our bodies.

When it comes to fitness, there’s more to measure than simply your body weight. Measuring your body fat, your strength, and assessing how well your body moves– all paint a clearer picture of just how fit and healthy you truly are.

Is it time for you to ditch your scale?

Watch the video below and decide for yourself…

Ken Diaz Founder, Rock Fit

Ken Diaz
Founder, Rock Fit


5 Nutrition Habits to Lose Weight with Exercise

1) Drink Water

Drink 3 liters of water a day, or half of your body weight in ounces. Yes, drinking water from a pure source like an uncontaminated spring is the best kind to drink, but finding and having access to water like this is next to impossible.  Drinking filtered tap water is the next best option.  It isn’t a perfect option, as tap water contains all kinds of things that may not be healthy for you.  Relatively speaking, when compared to drinking soda or sweetened drinks, tap water is almost always the better option.  The important thing to remember here is that man-made sweetened drinks, at best, do nothing for your body and, at worst, make you gain weight.

2) Eat your Protein

Chicken and fish are your best bets for lean animal protein.  However, don’t overlook other lean cuts of meat, such as pork chops.  Red meat, on occasion, could also be good for you—especially if it’s organic grass fed beef.  It all depends on your family history with cholesterol and your own personal ideas on eating red meat.  At Rock Fit, we personally feel occasionally eating red meat can be very healthy for you.  If you’re a vegetarian, consider eating 3-4 eggs daily, as well as supplementing with protein powder.  A good way to determine your proper serving size for meat is to eat as meat as the size of your fist.

3) Eat your Vegetables

Vegetables contain much-needed vitamins, minerals, and phytonutrients that will satisfy your body’s need for nutrition.  Veggies also contain lots of fiber relative to sugar.  There is not a food out there that has a better fiber to sugar ratio when compared to vegetables and herbs.  These phytonutrients, vitamins, minerals, and fiber are all powerful weapons against feeling hungry and having cravings.  Having 6-10 servings of vegetables is ideal to keep hunger and cravings at bay, when you’re dieting to lose weight.  Try purchasing a Greens powder to supplement your daily intake of vegetables and help you reach 6-10 servings.

4) Lower your Carb / Sugar Intake

Many people consider this tip to be the most important one for losing weight.  Yes, it is true that we need small amounts of carbohydrates (sugar) for good health. However, the amount of added sugar we eat is far more than what we need.  A good rule of thumb for losing weight is to avoid or minimize processed food and you will minimize your sugar intake.  Just focus on eating real, whole food.  The more processed a food is, the more sugar it probably has in it.

5) Eating Herbs and Spices

Adding herbs and spices to foods will help your body function optimally.  Some great examples of potent herbs include: Ginger, cocoa, pepper, turmeric.  A little goes a long way in helping your body function well.  In turn, your body will be able to burn fat and lose weight more effectively.  Plus, these herbs and spices have high levels of anti-oxidants that can help you reduce your risk for Cancer and slow down the effects of aging. Cinnamon, in particular, is one the most powerful anti-oxidants known to man. You don’t need much to give you these benefits.  Simply use a variety of them in your meals and in your cooking.


P.S  If you’d like to feel more confident about your body and step into Summer without the extra pounds, then check out our 28 Day Fitness Challenge! We’re accepting applications by July 2nd. 
Ken Diaz Founder, Rock Fit

Ken Diaz
Founder, Rock Fit

Best Supplements for Women – Protein


On our most recent video on YouTube we talked about which supplement women should take to lose weight effectively and get more energy throughout the day.


(In case you missed the video, you can watch it here)


We’d like to continue talking about “Best Supplements For Women“, but this time about Protein – why you need it, daily intake, hormone in-balances, when to take it, and which protein powder is the best.


If you’re already working out with weights or thinking about joining a fitness program, our advice is to always take protein powder, before or after your workout, to replenish the muscles, and especially if you are lifting weights.


To lose fat and shed weight we need a certain amount of protein. Protein helps us become fat burning machines–and protein powders are highly recommended for women that work out using weights.


To learn more about protein powders, watch the video above.



Ken Diaz Founder, Rock Fit

Ken Diaz
Founder, Rock Fit

P.S.  If you feel sluggish, and struggle to get up and get moving in the morning, then check out our 28 Day Summer Fitness Challenge. We’re accepting applications by May 30th.