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!

October 28, 2012by Rock Fit0

You’ve got a big storm headed your way, the threat of power outages loom, and you need to stock up on food and supplies.  For many people, bad weather means it’s time to eat whatever you want in order to survive the storm ahead.  Don’t let the weather, however, derail your efforts to achieve your ideal body.

In the Pantry

Consider stocking up on the following foods to stay lean under harsh conditions:


  1. Canned Seafood – tuna, salmon, sardines
  2. Canned Meat – chicken, ham, chili
  3. Beef Jerky
  4. Nuts – walnuts, almonds, pistachios
  5. Peanut Butter
  6. MREs – low-carb, high-protein choices


Vegetables and Fruits

  1. Canned Vegetables – green beans, tomatoes, green chilies, artichoke hearts
  2. Salsa – low-sodium
  3. Tomato Sauce – low-sugar
  4. Canned Pumpkin
  5. Canned Sweet Potato
  6. Freeze Dried Fruits – peaches, strawberries, blueberries, blackberries, raspberries


 Storing Water

  1. Make sure to have enough drinking water for at least three days.
  2. Store at least one gallon of water per person, and one quart per small animal, per day.
  3. In the event of an emergency, buying bottled water is one convenient way to store water.


Additional tips and guidelines for storing water can be found here.

Stay on Track

Although we can’t control everything in our lives, we can prepare for tough times.  Mother nature, along with other surprise events, will place obstacles in our way.  With a little planning, though, we can navigate those turns without hitting the brakes on the road to wellness.


Ken Diaz, MS, NSCA-CPT