Ideal Body

May 9, 2016by Rock Fit0


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.


January 2, 2013by Rock Fit0

There’s a reason why most people fail to lose weight and keep the fat off for good. This reason can be illustrated by the analogy of baking a cake. As human beings, we crave certainty and love to think in terms of exact quantities and black & white thinking. Basically, we want recipes that tell us exactly what to do. When it comes to burning fat, however, recipes don’t teach us how to make things work with our unique bodies, lifestyles, and personal preferences.



If you wanted to bake a cake, you could get the exact recipe and steps to follow. Even if you baked that cake perfectly, however, it would not make you a baker. What if you did not have all the exact ingredients? Would you know how to adjust the ingredients and still bake a great-tasting cake? If you took the time to learn the ins and outs of baking–you would! But, if all you did was follow recipes, you would not learn where to start, eventually get frustrated, and ultimately fail.

There is some benefit in following a recipe, but only in the beginning, and only if it results in learning how and why you are taking each step. Following a recipe CAN allow you to become familiar with some of the rules of baking and some of the ingredients that are required in all cakes. The problem comes when circumstances change, you lack all the right ingredients, and realize you’re missing the right tools. That’s what happens when you become so dependent on a recipe that nothing makes sense without it.

Can you see how this relates to body change? Following a strict meal plan or predefined workout schedule can become an issue if you never learn how your own body responds and reacts to those changes. Why are we so intent on having meal plans and recipes if we can’t function without them? Instead, it may be a great idea to learn how and why, so you can figure it out on your own. One-size fits-all plans only work for certain people, in certain situations, under certain conditions.

To achieve fast fat-loss, a recipe CAN be valuable, but only if it teaches you how to adjust, so as to not rely on it alone. A good recipe should be a stepping stone to learning and understanding, not a crutch that you become reliant on. You need to know how to take the information, learn from it, and be able to apply those lessons over the long run to maintain positive fat-loss results.

If you want to successfully keep the fat off, then you may need to become a baker and stop settling for a single cake recipe. Luckily, Rock Fit has designed the 4 Weeks to Fat-Loss program to do just that. We give you a recipe for quick results, but also teach you how to use that recipe to develop a real understanding about your body for long-lasting success.

Check out our4 Weeks to Fat-Loss program to start the new year off right!

September 27, 2012by Rock Fit0

Have you ever tried losing weight by doing the right things? We’re told to go on a diet, eat less, and exercise more. Then, after doing the right things, did you step back on that scale only to see that very little had changed?

Many of us get stuck playing the weight-loss game.  We are trapped in a vicious cycle of diet and exercise for years that leaves people feeling frustrated and discouraged.  And, even if we lose weight from diet and exercise, most people gain all of that weight back within a year or two.  Think about it.  If there was a simple one size-fits all solution to being overweight, wouldn’t we all have found it by now?

The truth is this: To get the body you want, you must begin to change the way you think, and change the way you live, for long-lasting wellness. That means making changes to your lifestyle that will last a lifetime; not three months, not a year, but for the rest of your life.


Get on the Road to Wellness

When we talk about losing weight, what we’re really talking about is getting on the road to wellness.  Think of wellness as a cross-country trip, in a car full of different people in your life.  You have a starting point and a destination.  The starting point is where your body is now.  Your destination is a new and improved body; really, your ideal body.  It’s not just the body you see on magazine covers, but the body that truly fits your needs and your unique way of life.

Take a few moments to picture your ideal body.  Imagine yourself actually living in this new body.  What does your body look like?  What does it feel like to move your arms and your legs, walk forward, and turn from side to side?  Do you have a greater sense of confidence?  Can you do your favorite hobbies without feeling discomfort or pain?  How much more do you enjoy life now that you have achieved your ideal body?


Get your Ideal Body

Here’s a little known secret:  the road to wellness will lead you to your ideal body.  During this journey, there will be many places where you’ll want to stop along the way.  These places might include gas stations, hotels, restaurants, or tourist attractions.  Each of these places are important, because each of them may help you reach your destination, depending on what you do at each stop.

Think of these places as checkpoints, where you get to decide how to continue your trip.  You could stop at a gas station and fill up your tank, or risk running out of gas.  You could check-in at a hotel and get some sleep, or drive tired into the night.  You can choose to eat at a restaurant, or skip a meal and go hungry.  Each decision you make affects your progress going into the next day.

On the road to wellness, you’ll also meet different types of people.  These people may be old friends, family members, or co-workers.  They might even be people you’ve never met before.  Whether they know it or not, each of these people will either support you or try to prevent you from getting your ideal body.  Learning how to deal with people in your life is crucial to your body’s success.


Get Ready to Change Your Life

So what’s the first step?  To get started on the road to wellness, let’s take a look at the way you live your life.  Introducing the Pillars of Wellness.  Each of these pillars support the changes you’ll need to make in order to achieve your ideal body:

  • Stress
  • Sleep
  • Eating
  • Fitness


Which of these Pillars of Wellness do you need to focus on the most?  Just about everyone deals with these pillars every day.  So, instead of saying, “I need help with all of them,” ask yourself this, “Which pillar do I have the hardest time with?”

Again, which of the Pillars of Wellness do you need to focus on the most?

If you can answer that question, congratulations!  You are on the road to wellness!  Now, we can dig deeper into the Pillars of Wellness and start making the lifestyle changes you need to get your ideal body.


Ken Diaz, MS, NSCA-CPT

Pillars of Wellness Checklist

We’ve developed a checklist to help you select which of the Pillars of Wellness to start working on.

Click on the button below to receive your free checklist.







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