Weight Loss

August 22, 2015by Rock Fit0

3 Keys to Prevent Late Night Cravings for Carbs and Sugar:

  1.  Eat more lean protein during the day, especially on workout days.
  2.  Reduce and manage stress by making yourself a priority
  3.  Monitor your quantity and quality of sleep using a Fitness Activity Tracker


Contact us at 703-431-0442 to schedule a fitness diagnostic consult and discover which
Rock Fit training program best suits your personal fitness goals and needs.

July 4, 2015by Rock Fit0

Four 4th of July Holiday Eating Hacks to prevent weight gain and fat storing–courtesy of Rock Fit personal training studio in McLean, VA.

1) Choose Protein and Veggies, first…
2) Workout!
3) Backload your Carbs…
4) Don’t skip Healthy Meals leading up to your feast!

Rock Fit empowers women to get leaner, stronger, healthier, and happier, so they can enjoy an active lifestyle for themselves and for their families.

Serving McLean, Falls Church, Arlington, Fairfax, Vienna, Great Falls, and Reston VA.

LIKE us on Facebook: www.facebook.com/getrockfit
View our Success Stories: www.rock-fit.com/testimonials

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