ROCK Fitness and Performance

ROCK Fitness and Performance


Can I have your opinion? Pretty please...

I am looking to gather some market research for a client and have developed an entertaining little questionnaire about running, fitness, and virtual races if you have a few minutes to play along. I am an avid runner myself and want to build a very cool running platform that will start with some awesome virtual races then add on in-person races so we can all get back to the start line. I greatly appreciate your time!

Ok! Tomorrow is the first day of the second half of 2019..... Who's gonna be in class with me at 8:30???
Wanted to say a big thank you to sam and amy for all their incredible training and encouragement this year! You guys have an excellent program and know how to get results! Pictures are from beginning of this year to yesterday.
Workout sessions are always better with a friend!
Repping for Rock Fitness @ Yosemite!
Great workout this morning! Thank ya' Wayde!
The team preparing for an awesome boot camp....
Come check out The Protein Bar in downtown Leesburg for 1st Friday!! They have a lot of great supplements to offer backed by real science as well as information on genetic testing to show you what foods and types of workouts are best for YOUR body. Not only them but our own Rock Fitness members Claire will be there with her amazing FitFoods with Claire and Beth Kusnetz owner of Peaceful Place Massage, LLC. will be doing hands on massage so you can see first hand the wonders she works!!
In my hometown of Virginia Beach for the weekend to support my little brother, Colin, who is racing tomorrow at the Rock and Roll 1/2 Marathon!!!๐ŸŽฝ Our dad will be right behind him, pushing him the entire way. They are a part of Team Hoyt Virginia Beach; a sub-chapter of The Hoyt Foundation. Yet another great Dad and son racing duo :). Learn more about them here:

I know Colin would love the support and have you in his Corner, cheering him on from a far! ๐Ÿ‘ Check out their page here โฌ‡๏ธ

Also, I hope everyone has a safe and fun Labor Day weekend!

โ€œOur mission is to create a healthier world by building a community that values health and fitness. Through our passion, we believe in educating, empowering, and motivating our members to reach their full potential through physical and mental fitness."

Operating as usual


River Creek Club

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 Danielโ€™s spin.

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

Join River Creek Executive Chef Daniรฉl Leal and ROCK Fitness and Performance as they take a comfort food recipe and make it lighter and healthier.


๐—ฅ๐—ผ๐—ฐ๐—ธ ๐—™๐—ถ๐˜๐—ป๐—ฒ๐˜€๐˜€ ๐—ถ๐˜€ ๐—ป๐—ผ๐˜„ ๐—ผ๐—ณ๐—ณ๐—ถ๐—ฐ๐—ถ๐—ฎ๐—น๐—น๐˜† ๐—ฎ๐˜ @theshopgym ๐—”๐˜€๐—ต๐—ฏ๐˜‚๐—ฟ๐—ป with the amazing @julia_dars_coach_ featuring the Neubie by @neufitrfp DC TENS enhanced training and rehab unit!
Sam @the.chemo.bodybuilder and Amy @phoenix_orientem are so excited to be able to finally be a part of The Shop Gym fam and offer this one of a kind service.
๐—๐˜‚๐—น๐—ถ๐—ฎ ๐—ถ๐˜€ ๐—ผ๐—ป๐—ฒ ๐—ผ๐—ณ 2๏ธโƒฃ Neubie certified personal training providers in the mid Atlantic. ๐—ฌ๐—ผ๐˜‚ ๐—ฐ๐—ฎ๐—ป๐—ป๐—ผ๐˜ ๐—ด๐—ฒ๐˜ ๐˜๐—ต๐—ถ๐˜€ ๐—ฝ๐—ฒ๐—ฟ๐—ณ๐—ผ๐—ฟ๐—บ๐—ฎ๐—ป๐—ฐ๐—ฒ ๐—ฒ๐—ป๐—ต๐—ฎ๐—ป๐—ฐ๐—ถ๐—ป๐—ด ๐˜€๐—ฒ๐—ฟ๐˜ƒ๐—ถ๐—ฐ๐—ฒ ๐—ฎ๐—ป๐˜†๐˜„๐—ต๐—ฒ๐—ฟ๐—ฒ ๐—ฒ๐—น๐˜€๐—ฒ ๐˜„๐—ถ๐˜๐—ต๐—ถ๐—ป ๐˜๐—ต๐—ฒ ๐——๐— ๐—ฉ ๐—ฎ๐—ฟ๐—ฒ๐—ฎ.
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.
๐—•๐—ผ๐—ผ๐—ธ ๐˜†๐—ผ๐˜‚๐—ฟ ๐˜€๐—ฒ๐˜€๐˜€๐—ถ๐—ผ๐—ป ๐—ฎ๐—ป๐—ฑ ๐—ถ๐—ป๐—ฐ๐—ฟ๐—ฒ๐—ฎ๐˜€๐—ฒ ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ฐ๐—ผ๐—บ๐—ฝ๐—ฒ๐˜๐—ถ๐˜๐—ถ๐˜ƒ๐—ฒ ๐—ฒ๐—ฑ๐—ด๐—ฒ ๐˜๐—ผ๐—ฑ๐—ฎ๐˜†!
#theshopgym #theshopgymashburn #vamecca #rockfitness #neubie #neufit #neufitlife #neufitneubie #neubieneufit #powerlifting #bodybuilding #athelete #npccompetitor #npcbodybuilding #physicaltherapy #fitness #npcbikini #npcfigure #npcwellness #ifbb #npcphysique #npcclassicphysique


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!




๐—ช๐—ฒ๐—น๐—น๐—ป๐—ฒ๐˜€๐˜€ ๐—ช๐—ฒ๐—ฑ๐—ป๐—ฒ๐˜€๐—ฑ๐—ฎ๐˜† ๐—–๐—น๐—ถ๐—ฒ๐—ป๐˜ ๐—ง๐—ฟ๐—ฎ๐—ป๐˜€๐—ณ๐—ผ๐—ฟ๐—บ๐—ฎ๐˜๐—ถ๐—ผ๐—ป: GIllian C.
๐—•๐—ฒ๐—ฎ๐˜€๐˜ ๐— ๐—ผ๐—ฑ๐—ฒ is an understatement for this amazing young lady. Gillianโ€™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 canโ€™t wait to see what she achieved next! Sheโ€™s coming for that stage this summer!
#healthylifestyle #weightloss #ashburnva #loudouncountyva #loudouncounty #personaltrainer #nutritioncoach #weightlosscoach #weightlossmotivation #weightlossjourney #weightlosstips #healthtipsoftheday #healthtip #fatloss #flexibledieting #healthyeating #rockfitness #healthyfood #healthychoices #weightlosssupport #weightlosshelp #weightlosscommunity
#weightlosstransformation #transformation #weightlossgoals #weightlossstory


๐‚๐ž๐ซ๐ž๐š๐ฅ ๐ฏ๐ฌ ๐Ž๐š๐ญ๐ฆ๐ž๐š๐ฅ...๐ฐ๐ก๐š๐ญ ๐ฌ๐š๐ฒ ๐ฒ๐จ๐ฎ?!

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

Thereโ€™s a misconception that all cereal is bad for you. Itโ€™s true that many of them are highly processed sugary sabotaging diet traps ๐Ÿชค However, there are some cereals that arenโ€™t terrible. Hereโ€™s how to choose a good one:

Read the label ๐Ÿท for:
โœ… Higher protein content - protein is great for keeping you fuller longer! Look for a brand that is higher in protein instead of refined carbohydrates.
โœ… 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.
โŒ Added Sugar - look for a brand with the least amount of added sugar possible
โŒSmall 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, youโ€™ll need a larger serving! Watch out for brands that appear low calorie but, actually arenโ€™t because the serving size on the label is so small!

๐–๐ก๐š๐ญ ๐š๐ซ๐ž ๐ฌ๐จ๐ฆ๐ž ๐จ๐Ÿ ๐ฒ๐จ๐ฎ๐ซ ๐Ÿ๐š๐ฏ๐จ๐ซ๐ข๐ญ๐ž ๐œ๐ž๐ซ๐ž๐š๐ฅ๐ฌ ๐ญ๐ก๐š๐ญ ๐š๐ซ๐ž ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐š๐ฅ๐ญ๐ž๐ซ๐ง๐š๐ญ๐ข๐ฏ๐ž๐ฌ?
#cereal #oatmeal #healthylifestyle #weightloss #ashburnva #loudouncountyva #loudouncounty #personaltrainer #nutritioncoach #weightlosscoach #weightlossmotivation #weightlossjourney #weightlosstips #healthtipsoftheday #healthtip #fatloss #flexibledieting #healthyeating #rockfitness #healthyfood #healthychoices #weightlosssupport #weightlosshelp #weightlosscommunity


๐ƒ๐ข๐ ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ...

When cutting back on unhealthy foods in your diet, itโ€™s important to replace them with healthy alternatives. ๐—ฅ๐—ฒ๐—ฝ๐—น๐—ฎ๐—ฐ๐—ถ๐—ป๐—ด ๐—ฑ๐—ฎ๐—ป๐—ด๐—ฒ๐—ฟ๐—ผ๐˜‚๐˜€ ๐˜๐—ฟ๐—ฎ๐—ป๐˜€ ๐—ณ๐—ฎ๐˜๐˜€ ๐˜„๐—ถ๐˜๐—ต ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต๐˜† ๐—ณ๐—ฎ๐˜๐˜€ ๐˜„๐—ถ๐—น๐—น ๐—บ๐—ฎ๐—ธ๐—ฒ ๐—ฎ ๐—ฝ๐—ผ๐˜€๐—ถ๐˜๐—ถ๐˜ƒ๐—ฒ ๐—ฑ๐—ถ๐—ณ๐—ณ๐—ฒ๐—ฟ๐—ฒ๐—ป๐—ฐ๐—ฒ ๐—ถ๐—ป ๐˜†๐—ผ๐˜‚๐—ฟ ๐—ต๐—ฒ๐—ฎ๐—น๐˜๐—ต!


โœ…Switching fried chicken ๐Ÿ— for grilled salmon ๐ŸŸ โžก๏ธ here we are substituting an unhealthy fat for a healthy one!

โŒSwitching your breakfast bacon ๐Ÿฅ“ for a donut ๐Ÿฉ โžก๏ธ 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?
#healthylifestyle #weightloss #ashburnva #loudouncountyva #loudouncounty #personaltrainer #nutritioncoach #weightlosscoach #weightlossmotivation #weightlossjourney #weightlosstips #healthtipsoftheday #healthtip #fatloss #flexibledieting #healthyeating #rockfitness #healthyfood #healthychoices #weightlosssupport #weightlosshelp #weightlosscommunity


Need a healthy meal for the whole family? Sheet pan dinners are a breeze!




1 pint cherry tomatoes or 2 large tomatoes cut into quarters
1 medium poblano pepper
4 medium garlic cloves peeled and halved, to taste
2 tsp avocado oil or extra virgin olive oil
1 tsp salt to taste
1/2 tsp black pepper to taste
1/2 tsp ground cumin
1/4 cup cilantro
1/2 lime juiced

Chicken and Veggie Fajitas ๐ŸŒฎ

1 1/2 lbs boneless skinless chicken breasts
4 medium bell peppers any color desired
1 medium red onion or sweet yellow onion
2 tsp chili powder
1-1 1/2 tsp salt to taste
1 tsp black pepper
1 tsp dried oregano
1/2 tsp smoked paprika
1/2 tsp ground cumin
1/2 lime juiced
chopped cilantro optional

โœณ๏ธSpecial Equipmentโœณ๏ธ

โœ…sheet pan x2, a half sheet pan and quarter sheet pan are ideal
โœ…small bowl
โœ…blender or a food processor should also work


โœ…Preheat the oven to 400F. Line two sheet pans with parchment paper. A half sheet pan is ideal for the chicken and veggies and a quarter sheet pan is ideal for the salsa.
โœ…Slice the bell peppers into sticks and onion into wedges. Add the peppers and onions to one side of a prepared sheet pan.
โœ…Slice chicken on the bias (see this video for help), about ยฝ-inch thick. Add the chicken to the other half of the sheet pan.

โœ…Combine the fajita seasonings in a small bowl: chili powder, salt, black pepper, oregano, smoked paprika, cumin. Rub the seasonings into the chicken on all sides and sprinkle over the vegetables. Drizzle a small amount of avocado or extra virgin olive oil on top of the chicken and veggies (just enough to lightly coat). Using your hands, mix the oil with the veggies and chicken.
โญ๏ธMake sure everything is in a single layer on the sheet panโญ๏ธ
โœ…Combine all the salsa ingredients, except the cilantro and lime juice, on the second sheet pan.
Bake the chicken and veggies and salsa ingredients for 20 minutes, rotating the sheet pans halfway through.
โœ…Once cooked, carefully add the salsa ingredients to a blender, along with the juice from half of a lime and cilantro. Carefully pulse the ingredients, making sure to vent for steam. You can make this salsa as smooth or as a chunky as you desire.
โœ…Squeeze the other half of the lime over the fajitas. Sprinkle chopped cilantro over the fajitas (optional). Stir the lime juice and cilantro into the fajita mixture.
โœ…Serve the fajita mixture with whatever fits your calorie budget for that meal! You can use tortillas, sour cream, guacamole, etc. Or, serve in butter lettuce in place of the tortillas. Lower calories Options can be low fat sour cream, Greek yogurt ranch, low carb tortillas, avocado slices etc. Another alternative is to serve the chicken and veggies with rice to make fajita burrito bowls. Top with the homemade salsa.
The salsa may also be made and served alone with tortilla chips--so good!

โœ…Recipe Notes
Chicken Note: If you want, you could use boneless, skinless chicken thighs in place of the chicken breasts, or mix in both.


๐ƒ๐ข๐ ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ ๐ฒ๐จ๐ฎ ๐œ๐š๐ง ๐ ๐ž๐ญ ๐€๐ƒ๐ƒ๐„๐ƒ ๐ก๐ฒ๐๐ซ๐š๐ญ๐ข๐จ๐ง ๐Ÿ๐ซ๐จ๐ฆ ๐Ÿ๐จ๐จ๐? โ€“ especially veggies and fruits?

Here are a few great options:
๐Ÿ‰Watermelon โ€“ 92% water (other melons, like cantaloupe and honeydew, have almost as much)
๐Ÿ“Strawberries โ€“ 91% water
๐ŸŠOranges โ€“ 88% water
๐Ÿฅ’Lettuce, celery, and cucumber โ€“ 95% water

Add some of these nutritious foods to your diet to not only increase hydration but, to also have their vitamins and minerals! Eating a variety of nutrient dense foods while dieting is super important to insure we donโ€™t become deficient in nutrients!

Whatโ€™s your favorite from the list?!

#weightloss #weightlossjourney #weightlosstips #weightlossmotivation #ashburnva #ashburnvirginia #leesburgva #loudouncounty #loudouncountyva #healthyfood #healthylifestyle #healthyeating #healthyliving #hydration #hydrationiskey #weigtlosscoach #healthyweightlosstips


๐ƒ๐ข๐ ๐ฒ๐จ๐ฎ ๐ค๐ง๐จ๐ฐ ๐ฆ๐ž๐š๐ฅ ๐ซ๐ž๐ฉ๐ฅ๐š๐œ๐ž๐ฆ๐ž๐ง๐ญ ๐ฌ๐ก๐š๐ค๐ž๐ฌ ๐š๐œ๐ญ๐ฎ๐š๐ฅ๐ฅ๐ฒ ๐ฐ๐จ๐ซ๐ค? Yes! For people with super busy lives, nutritent dense quality meal replacements with a good ratio of carbs, fats, and protein can really help with weight loss...and not just for a quick fix!

Meal replacements appear to offer multiple benefits, including portion control and the ability to induce a calorie deficit, a method for increasing protein intake to aid in satiety along with providing structure, and convenience to weight-loss plans. The Academy of Nutrition and Dietetics identifies the use of meal replacements as an evidence-based strategy for weight loss and maintenance in overweight and obese adults (Raynor & Champagne, 2016).

Additionally, meal replacements offer an opportunity to increase the diet quality of clients by adding in nutrient-rich foods such as fruits, vegetables, and calcium- and vitamin D-rich beverages.

๐‡๐จ๐ฐ ๐๐จ ๐ˆ ๐œ๐ก๐จ๐จ๐ฌ๐ž ๐ญ๐ก๐ž ๐›๐ž๐ฌ๐ญ ๐ฆ๐ž๐š๐ฅ ๐ซ๐ž๐ฉ๐ฅ๐š๐œ๐ž๐ฆ๐ž๐ง๐ญ ๐ฌ๐ก๐š๐ค๐ž ๐Ÿ๐จ๐ซ ๐ฆ๐ž?

To help inform choices (and filter out the scams), here are five things to look for in a meal replacement bar or shake.

1๏ธโƒฃ ๐‹๐จ๐ฐ ๐†๐ฅ๐ฒ๐œ๐ž๐ฆ๐ข๐œ โ€“ Carbohydrates in the form of starches and sugars are critical to deliver the body a steady source of energy for a longer period of time. But foods that are high glycemicโ€”meaning theyโ€™re fast-absorbing sugars and/or they donโ€™t provide much protein, fat, or fiber in addition to the carbohydratesโ€”are known to cause a spike in blood sugar, which can be followed closely by a crash, and then hunger. Low-glycemic bars ensure a steady source of energy to keep you feeling full longer.

2๏ธโƒฃ ๐–๐ก๐ž๐ฒ ๐๐ซ๐จ๐ญ๐ž๐ข๐ง โ€“ The type of protein used in meal replacement shakes matters in a big way. Whey is shown to promote more satiety and fat loss than any other kind of protein, and when paired with exercise, promotes muscle growth (1). Whey protein in its most natural and unprocessed form is described as undenatured. Research has shown that the consumption of undenatured whey protein has antioxidant effects beneficial for overall health (2). ๐ƒ๐š๐ข๐ซ๐ฒ ๐…๐ซ๐ž๐ž? ๐๐จ ๐๐ซ๐จ๐›๐ฅ๐ž๐ฆ! Stick with Pea, H**p, and Brown rice protein as a blend in combination also contains complete proteins and amino acids!

3๏ธโƒฃ ๐Œ๐š๐ฑ๐ข๐ฆ๐ฎ๐ฆ ๐๐ฎ๐ญ๐ซ๐ข๐ญ๐ข๐จ๐ง ๐Œ๐ข๐ง๐ข๐ฆ๐š๐ฅ ๐‚๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌ โ€“ As a meal replacement, shakes should provide the nutrition normally consumed in a healthy, balanced meal. That ought to include carbohydrates, fats, and protein, but in a fraction of the calories. Carbohydrates and fats have earned a bad reputation, when in reality they are vital to the bodyโ€™s ability to function. When looking for a shake, choose one that contains healthy fats, complex carbohydrates, natural sugars, fiber, and an ample amount of high-quality protein. Some shakes are too high in calories while others are too low. ๐€ ๐ก๐ž๐š๐ฅ๐ญ๐ก๐ฒ ๐ฆ๐ž๐š๐ฅ ๐ซ๐ž๐ฉ๐ฅ๐š๐œ๐ž๐ฆ๐ž๐ง๐ญ ๐ฌ๐ก๐š๐ค๐ž ๐ฌ๐ก๐จ๐ฎ๐ฅ๐ ๐œ๐จ๐ง๐ญ๐š๐ข๐ง ๐Ÿ๐ŸŽ๐ŸŽ-๐Ÿ‘๐ŸŽ๐ŸŽ ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž๐ฌโ€”still promoting weight loss, but not sacrificing any nutrients or your energy levels. ๐ƒ๐จ ๐ง๐จ๐ญ ๐ฌ๐ญ๐š๐ซ๐ฏ๐ž ๐ฒ๐จ๐ฎ๐ซ๐ฌ๐ž๐ฅ๐Ÿ ๐ฐ๐ข๐ญ๐ก ๐ฅ๐จ๐ฐ ๐œ๐š๐ฅ๐จ๐ซ๐ข๐ž ๐ฌ๐ก๐š๐ค๐ž๐ฌ! ๐’๐ญ๐š๐ก๐ฉ ๐ข๐ญ!

4๏ธโƒฃ๐’๐š๐ญ๐ข๐ž๐ญ๐ฒ โ€“ Dieting is often associated with uncomfortable hunger that comes with cutting calories. In clinical trials, consuming a meal replacement bar has shown to curb appetite and lead to safe and sustained weight loss (3). When supplementing your diet with a low-calorie yet nutritious meal shake, cutting calories can be effortless and sustainable because your body is still being properly nourished. When meal replacement shakes are filled with high-quality whey protein, they also have the benefit of providing increased satiety resulting in the consumption of fewer calories throughout the day (4). Fiber is also an important part of any diet to enhance gastrointestinal health and function and increase satiety.

5๏ธโƒฃ ๐๐ฎ๐š๐ฅ๐ข๐ญ๐ฒ โ€“ Not all health shakes deliver what they claim to have in them. If the company doesnโ€™t have an established no-compromise quality policy that involves rigorous testing, then its nutritional content could be offโ€”by as much as 15 percent! That could mean extra calories you donโ€™t realize youโ€™re getting, usually from fat and sugar. Plus, if not clinically tested to be low-glycemic, you run the risk of blood sugar spikes that could thwart your health and weight-loss goals.

Purchase our trusted meal replacement shakes (Less than $3 a meal!) through us as a preferred customer and receive 25% off! Click here and choose "Sign Up And Save"

๐–๐š๐ง๐ญ ๐ฆ๐จ๐ซ๐ž ๐ก๐ž๐š๐ฅ๐ญ๐ก ๐ญ๐ข๐ฉ๐ฌ ๐ซ๐ข๐ ๐ก๐ญ ๐ข๐ง ๐ฒ๐จ๐ฎ๐ซ ๐ข๐ง๐›๐จ๐ฑ? ๐’๐ข๐ ๐ง ๐ฎ๐ฉ ๐Ÿ๐จ๐ซ ๐จ๐ฎ๐ซ ๐ž๐ฆ๐š๐ข๐ฅ ๐ฅ๐ข๐ฌ๐ญ ๐ก๐ž๐ซ๐ž:

๐–๐š๐ง๐ญ ๐ญ๐จ ๐ฐ๐จ๐ซ๐ค ๐ฐ๐ข๐ญ๐ก ๐ฆ๐ž? ๐’๐œ๐ก๐ž๐๐ฎ๐ฅ๐ž ๐š ๐Ÿ๐ซ๐ž๐ž ๐œ๐จ๐ง๐ฌ๐ฎ๐ฅ๐ญ๐š๐ญ๐ข๐จ๐ง ๐ก๐ž๐ซ๐ž:

1. Acheson K, Blondel-Lubrano A, Oguey-Araymon S, et al. Protein choices targeting thermogenesis and metabolism. Am J Clin Nutr. 2011;93(3):525-34.
2. Bounous G and P Gold. The biological activity of undenatured dietary whey proteins: role of glutathione. Clin Invest Med Volume 1991;14:296-309.
3. Rothacker DQ, Watemberg S. Short-term hunger intensity changes following ingestion of a meal replacement bar for weight control. Int J Food Sci Nutr 2004;55:223-6.
4. Luhovyy BL, Akhavan T, Anderson GH. Whey proteins in the regulation of food intake and satiety. J Am Coll Nutr. 2007;26:704Sโ€“12S.


โฑ๐Ÿ‘๐ŸŽ ๐Œ๐ข๐ง๐ฎ๐ญ๐ž ๐Œ๐ž๐š๐ฅ๐ฌ โฑ
Those of you that have been to some of our events know that we pride ourselves in making healthy food taste like comfort foods! We believe eating healthy doesnโ€™t have to sacrifice taste. However, sometimes those meals take extra steps, extra care, and extra time not everyone has! So, Iโ€™ve committed to creating quick 30 minute meals you can enjoy with little time and big cravings for flavor!

Imagine: ๐ง๐จ ๐ฆ๐จ๐ซ๐ž ๐œ๐š๐ซ๐๐›๐จ๐š๐ซ๐ ๐๐ข๐ž๐ญ ๐Ÿ๐จ๐จ๐! ๐Ÿ’ช๐ŸปYes!๐Ÿ˜Ž

One of the ways we do this is by finding products that taste amazing without sacrificing calories and (as much as possible) using all natural ingredients. One of my favorites brands is Lakanto and they can be found on Amazon AND in Whole Foods! I recommend this brand (even though I donโ€™t get paid to) because it has:
โœ… All Natural Ingredients
โœ… No artificial sweeteners (sweetened with monk fruit!)
โœ… Low in Calories
โœ… No added sugar!

For this recipe we are using ๐‹๐š๐ค๐š๐ง๐ญ๐จ ๐Œ๐š๐ฉ๐ฅ๐ž ๐’๐ฒ๐ซ๐ฎ๐ฉ! ๐˜๐จ๐ฎ ๐œ๐š๐ง ๐ฉ๐ฎ๐ซ๐œ๐ก๐š๐ฌ๐ž ๐ข๐ญ ๐ก๐ž๐ซ๐ž:

๐Ÿณ๐„๐ ๐  ๐–๐ก๐ข๐ญ๐ž ๐Ž๐ฆ๐ž๐ฅ๐ž๐ญ๐ญ๐ž ๐ฐ๐ข๐ญ๐ก ๐‚๐ข๐ง๐ง๐š๐ฆ๐จ๐ง ๐Œ๐š๐ฉ๐ฅ๐ž ๐’๐ฐ๐ž๐ž๐ญ ๐๐จ๐ญ๐š๐ญ๐จ๐ฌ ๐Ÿ 

๐Ÿฅš1 1โ„4 cup egg whites
๐ŸฅฌHandful of spinach (tear into
๐Ÿ 2/3 cup raw chopped sweet
๐Ÿ…pico de gallo (to taste)
โœ… dash cinnamon
๐Ÿ 1T Lakanto Maple Syrup

1๏ธโƒฃ Place sweet potato in microwavable
bowl, and poke Holes in slices with fork, and place inmicrowave under โ€˜potatoโ€™ setting (count = 1 potato)
2๏ธโƒฃ Bring skillet greased with
pam to medium heat and Sautee
spinach once spinach cooked
3๏ธโƒฃ ยญAdd the egg whites a top, flip about halfway through and continue to heat until cooked through
4๏ธโƒฃ Remove from heat and top with pico de gallo
5๏ธโƒฃ Top your sweet potato fries with
cinnamon & Lakanto Syrup



Who in here tracks how much water you drink!?

You already know that drinking water is important โ€ฆ but you may not realize HOW important it actually is, and how it impacts everything from your energy to your weight โ€ฆ and just everything happening inside your body.

๐Ÿ’ง Dr. Daniel Amen from The Amen Clinics says a major factor is drinking enough water โ€“ at least half your bodyweight in ounces of water a day! In fact, he says this, "Amen, M.D. Given that your brain is about 80% water, the first rule of brain nutrition is adequate water to hydrate your brain. Even slight dehydration can raise stress hormones which can damage your brain over time. Drink at least 84 ounces of water a day."

Being properly hydrated can help with:

โœ… Weight loss
โœ… Focus
โœ… Energy
โœ… Digestion
โœ… Clear skin
โœ… Transporting nutrients and oxygen to your cells
โœ… Maintaining proper electrolyte balance
Blood pressure
โœ… Cushioning your joints
โœ… Regulating your body temperature
โœ… Stabilizing your heartbeat

โšก Pretty amazing, right?

Who is with me in committing to tracking (and drinking!) enough water this week?

If you are, how are you going to track!? Leave a comment and let us know!


Welcome to The ROCK

At Rock Fitness and Performance we are dedicated to delivering the same higher level of personal health and fitness that we hold to ourselves. Through our passion and drive for excellence we believe in giving the ultimate customer experience; customized programs, advanced training techniques, tailored nutrition programs, top grade/quality supplementation, and having genuine care in assisting our members reach their personal goals.

I, Samuel J. Juzbasich, owner and head trainer at Rock Fitness and Performance have a few core values that I and my fellow staff members live by and use to deliver our mission.

  • Passion

  • Education
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    Client Spotlight of trhe Week๐Ÿ’ช




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