Online Fitness

October 21, 2014by Rock Fit0

To celebrate 2 years of helping people #getRockFit, we’re issuing an anniversary challenge to our fitness members!

Here’s how it works…

  • Do the Anniversary Challenge 1-2x per week from 10/21-10/31/14
  • Perform 3 or 4 sets of the 2014 Anniversary circuit (your choice).
  • Perform 12 reps of each exercise, except 15-30 seconds of exercise 4 (kettlebell swings).
  • Record your completed number of sets, how much weight you used (kettlebell and dumbbells), your kettlebell swing weight (kg or lbs) and time (15, 20, 25, or 30 seconds per set), and your total workout time.
  • Post photos or a 15 second video of you performing the workout on our facebook page, along with your recorded time, sets, weights, and kettlebell swing time.


The anniversary circuit is as follows…

  1. Reverse Lunge and Twist (w/ 1 kettlebell or 1 dumbbell)
  2. Squat and Press (w/ 1 kettlebell or 2 dumbbells)
  3. Burpee and Swing / Front Raise (w/ 1 kettlebell or 2 dumbbells)
  4. Kettlebell Swings / Squat and Front Raise (w/ 1 kettlebell or 2 dumbbells)


The modified anniversary circuit is as follows…

  1. Split Stance and Upward Diagonal Chop (w/ 1 kettlebell / dumbbell)
  2. Standing Single Arm Alternating Press (w/ 2 dumbbells)
  3. Alternating Split Stance and Side Raise (w/ 2 dumbbells)
  4. Squat (onto chair) and Front Raise (w/ 2 dumbbells)


You’ll be recording and posting the following metrics:

  • Number of Sets:    ____
  • Amount of Weight (Kettlebell):    ____lbs
  • Amount of Weight (Dumbbells):    ____lbs
  • Kettlebell Swing Weight per Set:    ____lbs
  • Kettlebell Swing Time per Set:        ____seconds
  • Total Time of Anniversary Circuit:    ____minutes and seconds


Points / Raffle Entries will be earned as follows:

  • Posting 2 different photos and metrics on Facebook for each workout:  1 pt
  • Posting a 15-second video and metrics on Facebook for each workout:  2 pts
  • Completing 4 sets for any workout:  1 pt
  • Most combined weight used (kettlebells and dumbbells):  1 pt
  • Heaviest and Longest Kettlebell Swings:  1 pt
  • Fastest Weekly Total Time (3 sets):  1 pt
  • Fastest Weekly Total Time (4 sets):  1 pt


At the end of the anniversary challenge, a point raffle will be held for participants to win one of the following prizes:

  1. 8 kg  and 12 kg  Kettlebells

  2. Jungle Gym XT Suspension Trainer

  3. Complimentary 60 minute Massage


There will also be prizes for Strongest, Fastest, and Most Hardcore.

So, grab your weights and let’s get Rock Fit!

Ken Diaz Founder, Rock Fit
Ken Diaz
Founder, Rock Fit

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!