Rock Fit

11/01/2021

We had our 9th Annual Great Pumpkin Workout, yesterday, and these ladies absolutely crushed their workouts (which is no easy feat when all you're using are pumpkins) 🎃!!!

Happy Halloween! 👻

07/27/2021

[Everyone CAN Change]
71 year-old Joan MacDonald shares her transformation story...

“In my teens, in high school, that’s when I started to struggle with weight. I thought I was really dumpy and fat, and yet I knew I wore clothes smaller than some of my friends who put me down,” she says...

"People say: ‘Gotta learn to love yourself!’ When you first start out, you go: ‘What’s there to love?’ That’s how I felt. But I can look in the mirror now and not turn my head.”

“Fifty-five years! It took that many years to wake up,” she says.
“People need to know, especially women, that you are not finished at 40, definitely not finished at 50 or 60 or 70. You can go on and on until the day there is no more,” she says. “And you should be able to do it with pizzazz.”

- Joan MacDonald, Age 71

Joan Macdonald faced growing health problems before she began lifting weights, shattering preconceptions about what’s possible in your eighth decade

06/23/2021

***5 Steps to [CRUSH] Cravings***
Did you know––not getting enough sleep is one of the top reasons why women struggle with cravings?

We’ve all been there…you have a poor night's rest, and the next day–you want to eat ALL the food 🥱...😬

It's hard to feel full or satisfied when this happens.

I’m going to break it down for you ladies, because knowledge is POWER ✊😎.

Then, I'll share 5 steps to CRUSH your cravings–while you sleep!

Studies show that between 1/3 and 1/2 of U.S. adults don’t get enough sleep.

This matters, because your sleep affects two hormones that play a big role in your appetite AND metabolism (a.k.a. managing your body weight).

First, there’s leptin. It tells your body when you’re full. It also tells your body when to create energy (or burn more calories) to fuel your activities.

When you don’t get enough sleep, however, you may end up with too little leptin in the body.

This makes your brain think you don’t have enough energy – which leads to a signal to eat, PLUS, another signal to store the calories you eat as backup (i.e. body fat) in response to the supposed shortage of energy.

The bottom line – low leptin levels can make you feel constantly hungry AND "slow down" your metabolism.

Second, there's Ghrelin, which works almost exactly the opposite of leptin. Its levels actually RISE when you don’t get enough sleep.

Too much ghrelin can make you feel hungry and "slow down" your metabolism, as well.

You can see how low leptin and high ghrelin can set you up for a cycle of cravings and weight gain, right?

(TRIVIA FACT: Researchers believe the function of leptin and ghrelin dates back thousands and thousands of years, as a process that helped our ancestors survive long, cold winters.

During the summer, when nights are short, it would help their bodies store energy. During winter, when nights are long, those calories would be burned off as needed energy.)

So, what does all this mean for modern-day YOU?

It means that getting enough quality sleep (i.e. between 7 to 9 hours a night) is super important for better health–especially if you're struggling to lose 15-35 lbs.

(Disclaimer: the older you get, the less sleep you may actually need. But, unless you're well over the age of 60, the 7 to 9 hours a night likely applies)

Tracking your sleep is a great idea. A sleep tracker like the ones on many fitness devices (like FitBit, Apple Watch, Whoop, etc.) will not just let you know how many hours of sleep you get, but also how much quality sleep you get (i.e. deep sleep).

If you find that you're having cravings because you didn’t get enough sleep, then take action to minimize them!

***5 Steps to Crush Cravings***
(While You 😴 Edition)

→ Make sure you eat enough protein, the most satiating nutrient. For best craving-crushing results, have a protein-rich food at every meal.

→ Drink at least half your body weight in ounces of water every day (150 lbs person = 75 ounces).

→ Turn off lights and electronic devices an hour before bed time to decrease electronic stimulus.

→ Practice a relaxing and restorative activity before bed (i.e. reading a book, playing an instrument, listening to music, meditation and prayer, etc).

→ Go to bed as close to 10 pm as possible.

If you need support on HOW to apply these strategies to your healthy lifestyle, start with our "Crush your Cravings" e-guide.

Simply comment below with the word, "cravings", and I'll send you a PDF copy of our "Crush your Cravings" guide

06/18/2021

What's the biggest challenge you're currently facing with
your fitness 💪👩‍🦰?

11/30/2020

The Environmental Working Group made a list of The Clean Fifteen, the top 15 fruits and vegetables that have the least amount of pesticides.

You can buy these regular or organic!

What fruits and vegetables did you expect to see on this list? Tell us below!

https://www.ewg.org/foodnews/clean-fifteen.php

Check out EWG's Clean Fifteen list to help decide when you can save money by buying conventional fruits and vegetables – part of our annual Shopper’s Guide to Pesticides in Produce™

11/27/2020

Electrolytes help the body stay hydrated, contract and relax muscles, and regulate the body's pH. There are powder electrolyte mixes you can find at a health goods store but you can also personalize your mixture with raw salt and fresh-squeezed lemon and lime juice.

💧First get a glass of clean, filtered water

🧂Add a pinch of raw, natural salt, like pink himalayan salt or grey sea salt. If you can't taste a difference, add a little more. If it tastes good, great! Move on to the lemon juice. If it doesn't taste good or tastes salty, get a new glass of water

🍋 Next add a little lemon juice. Add lemon juice until you can taste a difference. Does it taste good? Try adding lime juice. If it doesn't taste good or just tastes like lemon, get a new glass of water and remake the last mixture that tasted good to you.

🍈Last but not least, try adding lime juice, following the same instructions as before.

Try this taste test at home and let us know what you think!

11/23/2020

Did you know that the average American adult has more than 25 different pesticides in their body?

Organically grown and farmed produce has fewer and less harmful chemicals on the skin and grown into the plant.

The Environmental Working Group has made a list of The Dirty Dozen, the top 12 fruits and vegetables that contain the most pesticides. These are the fruits and vegetables it's best to buy organic!

Does this list surprise you? Let us know below!

https://www.ewg.org/foodnews/dirty-dozen.php

Check out EWG's Dirty Dozen list to help decide when you should splurge for organic produce – part of our annual Shopper’s Guide to Pesticides in Produce™

11/20/2020

Electrolytes

Did you know that signs of dehydration include

💦 Anxiety
💦 Cravings
💦 Irritability
💦 Heartburn
💦 Cramps

Among others?

Electrolytes like Sodium, Potassium, and Magnesium help the body stay hydrated, contract muscles and balance the body's pH levels.

Try adding electrolytes to your water. There are powder electrolyte mixtures available at health foods stores. Next week, we’ll post an electrolyte mixture you can make at home. Stay tuned!

Does the list of dehydration symptoms surprise you? Comment below!

https://www.healthline.com/nutrition/electrolytes

Electrolytes are minerals that are involved in many essential processes in your body. This article takes a detailed look at electrolytes, their functions, the risk of imbalance and more.

11/18/2020

Water is vital to health. On a cellular level, it helps transfer nutrients and waste across cell membranes. Throughout the whole body, it lubricates joints, organs and muscles, regulates body temperature, and supports the cardiovascular system, digestion and detoxification.

But how much water does one person need? Here's a quick way to calculate your body's needs:

Body weight in lbs / 2 = # oz of water per day

How do your results compare with your daily water intake? Comment below!

https://dailyhealthpost.com/water-chart-calculate-how-much-water-you-should-drink-according-to-your-weight/

If you've never taken the time to appreciate all the health benefits of water, now may just be the right

11/17/2020

💪What are your health & fitness goals for the rest of 2020? 😅🔥

11/06/2020

“Over the past several decades, the amount of time that Americans spend sleeping has steadily decreased1, as has the self-reported quality of that sleep. For much of the same time period, the average body mass index (BMI) of Americans increased2, reflecting a trend toward higher body weights and elevated rates of obesity.”

Sleep is important for...

🧠 Brain function and memory retention
💪 Physical recovery and healing
🤢 Detoxification and metabolism regulation

Healthy sleep habits empower your body to heal and be energized throughout the day.

How do your sleep habits affect your energy levels? Share with us in the comments below 👇

https://www.sleepfoundation.org/articles/weight-loss-and-sleep

11/03/2020

“The Paleo diet is a nutrient-dense whole foods diet based on eating a variety of quality meat, seafood, eggs, vegetables, fruits, nuts, and seeds. It improves health by providing balanced and complete nutrition while avoiding most processed and refined foods and empty calories.”

How is this different from your diet? Comment below!

https://www.thepaleomom.com/start-here/Paleo-diet/

The Paleo diet is a nutrient-dense, whole foods diet based on eating a variety of meat, seafood, eggs, vegetables, fruits, nuts, and seeds. Learn more!

10/29/2020

Resistance exercise has many benefits, but is particularly important during menopause:

“The good news is that [the risk of heart disease and osteoporosis] can be decreased substantially with a regular physical-activity program emphasizing cardiovascular conditioning and weightbearing exercise, and high-impact activities (such as jumping rope) when tolerated. The mood-elevating, tension-relieving effects of aerobic exercise reduce depression and anxiety, which often accompany menopause. Aerobic exercise promotes the loss of abdominal fat—a common place for postmenopausal weight gain.”

What changes do you want to see with a regular exercise routine?

https://www.acefitness.org/education-and-resources/lifestyle/blog/6632/exercise-and-menopause/

There was a time when the word was never spoken, not even between a mother and daughter. Menopause, still referred to as “the change” in some circles, is now no longer a taboo subject. Menopause is a natural transition in a woman’s life. And nowadays most women can expect to live one-third to ...

10/26/2020

We now offer Nutritional Therapy at Rock Fit!

Shira, our certified Functional Nutritional Therapy Practitioner, is excited to help you optimize your health and wellness through the healing power of food, filling the gaps in nutrition and stress management.

Shira can help you address
➡️ joint pain and inflammation
➡️ digestive upset
➡️ inconsistent energy throughout the day
➡️ food sensitivities and intolerances
➡️ and more...
..with a program tailored to your unique needs.

“Nutritional Therapy uses food to prevent and reverse diseases that plague most western societies: diabetes, obesity, heart disease, arthritis, and depression. In order for food to be therapeutic, it must be nutrient-dense, measured in part by the nutrients and anti-nutrients, contained in consumed foods.”

Let’s work together to develop a realistic strategy for a sustainable, healthy lifestyle that will empower you to reach your goals!

Does this sound good to you? Comment 'YES!' and we’ll reach out to you to schedule a discovery call!

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2976542/ #!po=41.6667

10/15/2020

How has getting physically fit improved your life?
💪🏼😅

10/13/2020

What’s most important:
Diet or Exercise?

09/25/2020

Ladies: Without Googling... What do you believe causes muscle soreness?

(asking for a friend)