7:24 Fitness on the Rock

7:24 Fitness on the Rock Our mission is to provide a gym that offers the best training, guidance and support system in the Sauk Valley area.

"Build a Solid Foundation to a Healthier You on the Rock"

04/06/2026

Come join us and our special guest Dr. Lauren from at our April Wellness workshop! This Saturday April 11th, 10:15-11:15AM.

We’re diving into:
👉 What’s actually happening during perimenopause & post-menopause
👉 Why your results may feel slower or different
👉 How to adjust so you can STILL lose fat, build strength, and feel confident again

We’ll have FREE samples of the next evolution of Liquid BioCell, designed to support your joints, skin, and overall resilience through these changes.

This is a real conversation. No fluff. No pressure. Just solutions.

If this sounds like you (or someone you know)… Sign up on the gymmaster app or...
Drop “WORKSHOP” in the comments or send us a message and we'll get you signed up! Spots are limited so sign up today!

Let’s stop guessing and start getting results again 💪

04/06/2026

Join us at. 7:24 Fitness. We have small/large group classes daily!

Tag someone who needs to start working out with you💪 ⬇️
-

04/06/2026

Gym is back open! Sorry for the inconvenience if you missed your class or normal workout time this morning!

04/06/2026

FYI: Nothing happened in the gym, just an incident outside that made its way into our parking lot and cops are not allowing anyone to use the gym at the moment. We will post again when it is all clear and we can use the gym again.

Start the day with healthy fats, protein, whole food ingredients and your body will thrive💪-
04/03/2026

Start the day with healthy fats, protein, whole food ingredients and your body will thrive💪
-

04/01/2026

Ahh I tried 😅
-

04/01/2026

So many people struggle with chronic pain and more importantly inflammation (driver of all pain) how’s where I’d start!

1. Mobility. Get the fascia moving! Dehydration of the fascia is just lack of movement and physical hydration!

2. Hydration! Not just water. Electrolytes, spring water, salt, magnesium, potassium.. you can’t solve anything if the body isn’t properly hydrated. Without hydration your body can’t function or absorb anything you give it.

3. Anti inflammatory diet. Whole Foods, healthy fats, focus on organic fruits and vegetables. Grassfed beef, bone broth, nuts and seeds, beans, sprouts, berries, potatoes etc. Eat what you know is good for you!

Pain medication is a bandaid to a problem. Just like GLPs are a bandage to a poor lifestyle.

Chose long term health, not short term satisfaction.

-

Bake in a glass dish and spray dish with oil.You can top your baked pancake bowl with more honey/maple syrup if you wish...
03/30/2026

Bake in a glass dish and spray dish with oil.

You can top your baked pancake bowl with more honey/maple syrup if you wish to!

Per bowl (1 serve): These are macros from the ingredients I used but it will depend on which protein powder you use, which yogurt you use, milk, amount of sweetner etc..

Calories: 338 Calories
Carbohydrate: 32g
Protein: 31g
Fat: 8.5g

This is a perfect, healthy meal prepped breakfast! You can bake all the pancake bowls at once and reheat it for breakfast through the week! Just grab and go in the mornings and have these at work!

03/30/2026

The reality 😅
-

Think of food as healing or hurting.. this will help you make better choices 💪Bone broth! Collagen,glycine and protein.....
03/25/2026

Think of food as healing or hurting.. this will help you make better choices 💪

Bone broth! Collagen,glycine and protein.. great for gut health. If you don’t like bone broth you can supplement with collagen. Great source link in bio 🔗 ⬆️

Blueberry’s. High in fiber, antioxidants, anti inflammatory properties and anthocyanins are plant pigments that protect your body from stress and inflammation.

Sweet potatoes. Good source of carbs and potassium. Also contain lots of vitamin a.

Watermelon. Low calorie, improves blood flow and supports liver detoxification.

Grapes. Grapes are one of many astringent fruits which help pull toxins out of the body and move lymph fluid! If you get swelling in your body grapes are a great way to reduce that fluid retention/inflammation.

That all being said remember all disease whether that’s cancer, autoimmune disease, gut issues, pcos, arthritis all have one major thing in common. High levels of inflammation in the body! Take care of inflammation and live a long and healthy life💪

How too!!Steps • Pat chicken dry (this helps the coating stick and get crispy) • In one bowlwhisk egg + water • In anoth...
03/23/2026

How too!!

Steps
• Pat chicken dry (this helps the coating stick and get crispy)
• In one bowl
whisk egg + water
• In another bowl
mix almond flour + all seasonings evenly
• Dip each tender
egg wash → almond flour mix
press coating on firmly so it sticks
• Let them sit 5 minutes before cooking
this helps the coating bind (key step)
• Preheat air fryer to 375°F
• Place tenders in a single layer (don’t overcrowd)
• Lightly spray tops with olive oil
• Cook 8–10 minutes
flip, spray again
cook another 6–8 minutes until golden and crispy

⸻

Upgrades (optional but worth it)
• Add 1–2 tbsp grated parmesan for extra crisp
• Add a pinch of cayenne for heat
• Squeeze fresh lemon after cooking for digestion + flavor
-

03/23/2026

Structure your day for success!

Here’s how I do it ⬇️
Morning- pick a time to get up (same time everyday)
Read 20 min (I read the Bible every morning but you pick your favorite book)
Prayer
Self care routine/ get ready for day
20 minute meditation with vitamin d lamp
Journal 5 min (write down feelings, intentions, sit on thoughts that came in during meditation
60-90 min flow block (learn something new, this is your creative thinking time, create!)
Move my body! (Something light, yoga, mobility, walking, jogging etc) get the lymph moving

Then move into your day with clarity and intention!

Most people don’t get this much done all day because they are distracted from the time they wake up to the time they go to bed. It can be as simple as 5 minutes of grounding/ sunlight in the morning and 5 minutes of reflection and prayer. Do what works for you but be consistent with it because what you do everyday reflect who you become long term 🙌

Address

107 1/2 1st Avenue
Rock Falls, IL
61071

Telephone

+18155649000

Website

Alerts

Be the first to know and let us send you an email when 7:24 Fitness on the Rock posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Contact The Practice

Send a message to 7:24 Fitness on the Rock:

Shortcuts

Share

Share on Facebook Share on Twitter Share on LinkedIn
Share on Pinterest Share on Reddit Share via Email
Share on WhatsApp Share on Instagram Share on Telegram