Personal Trainer

June 13, 2016by Rock Fit0

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

August 30, 2015by Rock Fit0


We’re excited to announce our Fit & Lean Transformation Project for Fall 2015!

We are looking for 18 women that want to transform their bodies and not only like…but LOVE how they feel by the end of 2015!

This 12 week program will be very hands on with unique training and nutrition/lifestyle coaching to change habits.

Because of the limited space, we’re requesting only serious inquiries and applications. Positive attitude required!

To learn more and apply, inquire here –>

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