ROCK Fitness and Performance

10/24/2023

Good Morning River Creek clients and friends!

The fitness center has reopened! Small group training will resume today at 10:15am. Private training can resume immediately as well. Reach out to your trainer for scheduling.

If you have any questions, concerns, or suggestions for alternative locations please reach out to Sam or Amy: 703-936-6669.

Thanks for your patience and continued support.

10/19/2023

🚨𝗔𝘁𝘁𝗲𝗻𝘁𝗶𝗼𝗻 𝗥𝗶𝘃𝗲𝗿 𝗖𝗿𝗲𝗲𝗸 𝗖𝗹𝗶𝗲𝗻𝘁𝘀 𝗮𝗻𝗱 𝗙𝗿𝗶𝗲𝗻𝗱𝘀:

Due to a fire on the outside of the fitness center last night, the fitness center will be closed for an undetermined period of time.
𝗔𝗹𝗹 𝗰𝗹𝗮𝘀𝘀𝗲𝘀, 𝗮𝘀𝘀𝗲𝘀𝘀𝗺𝗲𝗻𝘁𝘀, 𝗮𝗻𝗱 𝗽𝗿𝗶𝘃𝗮𝘁𝗲 𝘀𝗲𝘀𝘀𝗶𝗼𝗻𝘀 𝗮𝘁 𝘁𝗵𝗲 𝗥𝗶𝘃𝗲𝗿 𝗖𝗿𝗲𝗲𝗸 𝗳𝗶𝘁𝗻𝗲𝘀𝘀 𝗰𝗲𝗻𝘁𝗲𝗿 𝗮𝗿𝗲 𝗰𝗮𝗻𝗰𝗲𝗹𝗲𝗱 𝘂𝗻𝘁𝗶𝗹 𝗳𝘂𝗿𝘁𝗵𝗲𝗿 𝗻𝗼𝘁𝗶𝗰𝗲. 𝗣𝗿𝗶𝘃𝗮𝘁𝗲 𝗶𝗻 𝗵𝗼𝗺𝗲 𝘁𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝘄𝗶𝗹𝗹 𝗰𝗼𝗻𝘁𝗶𝗻𝘂𝗲 𝗮𝘀 𝘀𝗰𝗵𝗲𝗱𝘂𝗹𝗲𝗱.

Updates will be given via email and social media.

We are waiting for contact from club management to determine how extensive the damage is and a timeline for reopening. We are working diligently on setting up an alternate temporary location for sessions while the fitness center is closed. Once we have something set up we will let everyone know. Hopefully the fitness center will reopen soon.�
If you have any questions or concerns please reach out to Sam or Amy: 703-936-6669. �
Thanks for your patience while we work to resolve this.�
Sam and Amy

02/10/2023

Super excited to partner with Lost Rhino Brewing Co. To feature their 0 calorie CBD seltzers in this delicious “Mocktail” the Easy Breezey using CBD products from Cannabreezehemp!

03/25/2022

Can’t wait to see everyone there!

07/03/2021

𝗖𝗹𝗶𝗲𝗻𝘁 𝗦𝗽𝗼𝘁𝗹𝗶𝗴𝗵𝘁 Beth Kohlhepp!

Beth came to be about 4 years ago after her 𝟯𝗿𝗱 𝗯𝗮𝗯𝘆 𝘄𝗮𝘀 𝗯𝗼𝗿𝗻 wanting to make a change. Being a mom of 3 with a full time job, Beth was struggling to make a much desired change in her life. 𝗪𝗵𝗼 𝗲𝗹𝘀𝗲 𝗶𝘀 𝗮 𝗺𝗼𝗺 𝘁𝗵𝗮𝘁 𝗰𝗮𝗻 𝗿𝗲𝗹𝗮𝘁𝗲?

In the pics on the left, Beth was exhausted and fed up with lack of results after trying everything to lose the baby weight.

𝗘𝗻𝘁𝗲𝗿 𝗰𝗼𝗮𝗰𝗵 Amy Phelps 𝗳𝗿𝗼𝗺 𝗥𝗢𝗖𝗞 𝗙𝗶𝘁𝗻𝗲𝘀𝘀. Amy worked with Beth to create a customized plan for her goals that worked around her busy schedule. Beth worked out from her 𝗵𝗼𝗺𝗲 𝗴𝘆𝗺! That’s right folks. These results were created at home without a commercial gym. She worked for 3 years to lose 50+ pounds and made the decision to enter into her first bodybuilding competition.

Beth is a virtual coaching client so, she did almost all of her coaching with us online. You can get results without coming to our facility!

Beth was committed. She was 𝗿𝗲𝗹𝗲𝗻𝘁𝗹𝗲𝘀𝘀. But most of all 𝘀𝗵𝗲 𝘄𝗮𝘀 𝗿𝗲𝗮𝗱𝘆! She made an amazing transformation and is now well on her way to building the physique she always dreamed of!

Congrats Beth!

07/01/2021

🔥𝗡𝗘𝗪 𝗟𝗢𝗖𝗔𝗧𝗜𝗢𝗡!🔥

We are extremely excited to announce that we have moved! We are now beginning to take clients at our NEW location inside The Shop Gym Ashburn! Check out this amazing state of the art facility here: https://theshopgym.net/ and on Instagram at

Sam will be taking all clients and assessments at the new location until we finalize the schedule. Justin and Amy will follow in the coming weeks as we continue to grow into our new digs. All 3 of us will still be accepting clients at River Creek Club as well.

Come check us out!

07/01/2021

05/06/2021

HOW BAD DO YOU WANT IT?? We have 17 CHALLENGERS who begin their personal 6 week transformation challenge this week and 3 more set up to begin in the next wave starting next week. ITS NOT TOO LATE. 6 more days for the 2nd wave. I am so excited by the energy and supporting community we have around us. We are giving you the resources and TEACHING you these valuable life skills. Its not about dieting, its about creating lifestyle changes. Click on the link to learn more and see how we are guiding you to make the most out of this journey.

Sam J Juzbasich Amy Phelps Justin Oresik
Www.challenge.TheRock.fit

04/27/2021

It’s that time again! Our 6 Week Virtual Transformation Challenge is BACK!

Join here: https://challenge.therock.fit

04/23/2021

8 weeks until ROCK Fitness sponsored athlete shows the world how to command the stage!

04/20/2021

Members of River Creek Club, join us tonight for the Healthy Happy Hour! We have some amazing door prizes for our raffle and 3 delicious cocktails you don’t want to miss!!!

Don't forget to join us tonight with ROCK Fitness and Performance for Happy Hour on the Veranda! Enjoy low calorie cocktails and mocktails overlooking the Potomac while you mingle with friends and fellow Members. Complimentary light appetizers and a Member-charge bar will be available.

03/25/2021

Sam and Amy helped host an awesome event with the amazing Chef Daniel of the River Creek Club! We made comfort food healthy by lightening up some awesome chicken enchiladas with Chef Daniel’s spin.

This was an amazing event! If you missed it be sure to watch this!

02/16/2021

𝗥𝗼𝗰𝗸 𝗙𝗶𝘁𝗻𝗲𝘀𝘀 𝗶𝘀 𝗻𝗼𝘄 𝗼𝗳𝗳𝗶𝗰𝗶𝗮𝗹𝗹𝘆 𝗮𝘁 𝗔𝘀𝗵𝗯𝘂𝗿𝗻 with the amazing featuring the Neubie by DC TENS enhanced training and rehab unit!
Sam .chemo.bodybuilder and Amy are so excited to be able to finally be a part of The Shop Gym fam and offer this one of a kind service.
𝗝𝘂𝗹𝗶𝗮 𝗶𝘀 𝗼𝗻𝗲 𝗼𝗳 2️⃣ Neubie certified personal training providers in the mid Atlantic. 𝗬𝗼𝘂 𝗰𝗮𝗻𝗻𝗼𝘁 𝗴𝗲𝘁 𝘁𝗵𝗶𝘀 𝗽𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗲𝗻𝗵𝗮𝗻𝗰𝗶𝗻𝗴 𝘀𝗲𝗿𝘃𝗶𝗰𝗲 𝗮𝗻𝘆𝘄𝗵𝗲𝗿𝗲 𝗲𝗹𝘀𝗲 𝘄𝗶𝘁𝗵𝗶𝗻 𝘁𝗵𝗲 𝗗𝗠𝗩 𝗮𝗿𝗲𝗮.
In the NeuFit System, we use strategic mobility drills, neurological re-education with the NEUBIE, large doses of eccentric movement to train the muscles to become more pliable and absorb force, and other unique exercises and techniques that amplify your ability to perform at a high level.
𝗕𝗼𝗼𝗸 𝘆𝗼𝘂𝗿 𝘀𝗲𝘀𝘀𝗶𝗼𝗻 𝗮𝗻𝗱 𝗶𝗻𝗰𝗿𝗲𝗮𝘀𝗲 𝘆𝗼𝘂𝗿 𝗰𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝘃𝗲 𝗲𝗱𝗴𝗲 𝘁𝗼𝗱𝗮𝘆!

02/16/2021

Join us tomorrow at River Creek Club for an exclusive health and wellness seminar! Register below!

Limited to River Creek members only. Virtual viewing is available.

Don't forget to register to attend (in-person or virtual) the Foundations of Health Workshop tomorrow, brought to you by ROCK Fitness and Performance!

REGISTER NOW: https://bit.ly/3pusQZ4

02/10/2021

𝗪𝗲𝗹𝗹𝗻𝗲𝘀𝘀 𝗪𝗲𝗱𝗻𝗲𝘀𝗱𝗮𝘆 𝗖𝗹𝗶𝗲𝗻𝘁 𝗧𝗿𝗮𝗻𝘀𝗳𝗼𝗿𝗺𝗮𝘁𝗶𝗼𝗻: GIllian C.
𝗕𝗲𝗮𝘀𝘁 𝗠𝗼𝗱𝗲 is an understatement for this amazing young lady. Gillian’s results both in and out of the g have been truly amazing. Her commitment to her success and those around her is infectious. By utilizing our unique fitness and nutritional programs, GIllian had completely transformed from the inside out. We are so proud of her success and can’t wait to see what she achieved next! She’s coming for that stage this summer!

02/06/2021

𝐂𝐞𝐫𝐞𝐚𝐥 𝐯𝐬 𝐎𝐚𝐭𝐦𝐞𝐚𝐥...𝐰𝐡𝐚𝐭 𝐬𝐚𝐲 𝐲𝐨𝐮?!

Personally, I love both. How can one choose?!

There’s a misconception that all cereal is bad for you. It’s true that many of them are highly processed sugary sabotaging diet traps 🪤 However, there are some cereals that aren’t terrible. Here’s how to choose a good one:

Read the label 🏷 for:
✅ Higher protein content - protein is great for keeping you fuller longer! Look for a brand that is higher in protein instead of refined carbohydrates.
✅ Higher in fiber - fiber also helps keep you fuller longer and fiber requires more energy to break down that refined carbohydrates so, your body has to expend more energy to extract energy from the food making it a better choice than fast digesting carbs.
❌ Added Sugar - look for a brand with the least amount of added sugar possible
❌Small Serving Size - 100 calories per serving? Great!...oh wait, a serving size is only 1/8 cup? Yikes...if you want more than a few bites, you’ll need a larger serving! Watch out for brands that appear low calorie but, actually aren’t because the serving size on the label is so small!

𝐖𝐡𝐚𝐭 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐜𝐞𝐫𝐞𝐚𝐥𝐬 𝐭𝐡𝐚𝐭 𝐚𝐫𝐞 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐚𝐥𝐭𝐞𝐫𝐧𝐚𝐭𝐢𝐯𝐞𝐬?

02/05/2021

𝐃𝐢𝐝 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰...

When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. 𝗥𝗲𝗽𝗹𝗮𝗰𝗶𝗻𝗴 𝗱𝗮𝗻𝗴𝗲𝗿𝗼𝘂𝘀 𝘁𝗿𝗮𝗻𝘀 𝗳𝗮𝘁𝘀 𝘄𝗶𝘁𝗵 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗳𝗮𝘁𝘀 𝘄𝗶𝗹𝗹 𝗺𝗮𝗸𝗲 𝗮 𝗽𝗼𝘀𝗶𝘁𝗶𝘃𝗲 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝗰𝗲 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵!

𝗘𝘅𝗮𝗺𝗽𝗹𝗲𝘀:

✅Switching fried chicken 🍗 for grilled salmon 🐟 ➡️ here we are substituting an unhealthy fat for a healthy one!

❌Switching your breakfast bacon 🥓 for a donut 🍩 ➡️ here we are subbing an unhealthy fatty choice for an unhealthy refined food choice.

What are some of your favorite substitutes for unhealthy food choices?