November 14, 2016by Rock Fit0


I just read a funny Facebook post by a mom detailing how her mind drifts off during her kids’ sports games. While I was entertained in reading it, I also couldn’t help but notice that most of her stream of consciousness thoughts were self critical.  These thoughts went from wondering if her backside sagged in her lawn chair to numerous mentions about cankles.  Her self-deprecating piece generated over 143 thousand Facebook shares!

But, if her writing truly reflects her inner dialogue, then I’m a little worried.

The thoughts and images we put in our minds shape our confidence, self esteem, mood and actions. It’s critical to take charge of the words we say to ourselves, and actively work to program our brains for success.


Below are 10 strategies to help move you in the right direction.  If you have other ideas to share, please post them in the comments.


  1. Forgive Yourself:  Setbacks and mistakes happen to everyone.  Forgive yourself for your past mistakes; give yourself unconditional love and understanding.


  1. Eliminate definitive words such as ALWAYS and NEVER:  Identify specifically and factually what is at the root of the negative self talk.  It’s likely that you are overly critical toward yourself.


  1. Empower Yourself With Possibility:  Once you have come to a neutral assessment of the issue that’s prompting the negative thinking, you can come up with strategies for change.  For instance, “I’m ALWAYS late.  EVERYONE thinks I’m unreliable,”  becomes, “I’ve been arriving a few minutes late to morning meetings, when I have to deal with rush hour traffic.  Even though this trip usually takes 20 minutes, I’m going to leave 40 minutes in advance, so that no matter what happens with traffic, I’ll be on time.”


  1. Be In Tune With Yourself:  Become aware of media, people, or behaviors that make you feel negative or depressed, and eliminate as many of them as possible.  When you find people and behaviors that energize and inspire you, add more of them to your life.



  1. Visualize It:  Imagine yourself as you wish to be.  Use as many of your senses (seeing, smelling, hearing, feeling, tasting) as you can to create and feel your ideal body.  Do this as you go to sleep, first thing in the morning, when you’re stuck in traffic, showering, or brushing your teeth.


  1. Be It Until You Become It:  Live as if you’ve already achieved your goal. Make choices to embody the person you want to be.


  1. Be Grateful:  Take time each day to reflect on three specific things you are grateful for in your life.


  1. Turn Your Thoughts to Others:  Write a letter or call, text, or email someone in your life who you appreciate or may need uplifting and give them words of support and encouragement.Instead of focusing on yourself, put your thoughts onto others. The empathy you share will come back to you.


  1. Act with Kindness, Expect Goodness:  Small acts of kindness add up – hold the door for someone, smile, say hello, and show respect to others. Expect others to have positive intentions first.


  1. Work It Out:  Working out is an incredibly positive way to release stress and boost positive hormones.Rhythmic steady state cardio can melt stress away and power workouts where you push yourself hard for short bursts can help release anger.





Michelle Berkley, NASM-CPT
Rock Fit Personal Trainer


June 28, 2016by Rock Fit0

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


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