ROCK Fitness and Performance

ROCK Fitness and Performance

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Don't forget to stop by our Fitness Center Open House this Saturday, November 6 from 10 a.m. - 12 p.m. Join ROCK Fitness and Performance to view demos on how to use machines, find out about fitness services offered at the Club, and chat with your neighborhood personal trainers!

#rivercreekclub
Really blessed to have the privilege of partnering with ROCK Fitness and Performance for a Latin Dance and Social Hour this evening at the River Creek Country Club!

Here is a sneak peek to a practice session with Sam J Juzbasich in prep for tonight! ๐Ÿ™‚

Rock Fitness will be speaking about the benefits of cardiovascular exercise and we will be showcasing how dance is not only fun, but also a great way to get your cardio in!
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.
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

#rivercreekclub
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!

A Big THANK YOU! to all our partners who helped make our Client Appreciation Event a huge success!! Please consider these businesses for your next project or home or personal need! Organizing Maniacs, MAC design + build, N-Hance of Loudoun, ROCK Fitness and Performance, Boris Danev-Handyman, J.R. Lings Landscaping, Super Home Warranty, My Guys Moving, Vesta Settlements
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....

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

07/03/2021

๐—–๐—น๐—ถ๐—ฒ๐—ป๐˜ ๐—ฆ๐—ฝ๐—ผ๐˜๐—น๐—ถ๐—ด๐—ต๐˜ Beth Kohlhepp!

Beth came to be about 4 years ago after her ๐Ÿฏ๐—ฟ๐—ฑ ๐—ฏ๐—ฎ๐—ฏ๐˜† ๐˜„๐—ฎ๐˜€ ๐—ฏ๐—ผ๐—ฟ๐—ป 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. ๐—ช๐—ต๐—ผ ๐—ฒ๐—น๐˜€๐—ฒ ๐—ถ๐˜€ ๐—ฎ ๐—บ๐—ผ๐—บ ๐˜๐—ต๐—ฎ๐˜ ๐—ฐ๐—ฎ๐—ป ๐—ฟ๐—ฒ๐—น๐—ฎ๐˜๐—ฒ?

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

๐—˜๐—ป๐˜๐—ฒ๐—ฟ ๐—ฐ๐—ผ๐—ฎ๐—ฐ๐—ต Amy Phelps ๐—ณ๐—ฟ๐—ผ๐—บ ๐—ฅ๐—ข๐—–๐—ž ๐—™๐—ถ๐˜๐—ป๐—ฒ๐˜€๐˜€. Amy worked with Beth to create a customized plan for her goals that worked around her busy schedule. Beth worked out from her ๐—ต๐—ผ๐—บ๐—ฒ ๐—ด๐˜†๐—บ! Thatโ€™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 ๐—ฟ๐—ฒ๐—น๐—ฒ๐—ป๐˜๐—น๐—ฒ๐˜€๐˜€. But most of all ๐˜€๐—ต๐—ฒ ๐˜„๐—ฎ๐˜€ ๐—ฟ๐—ฒ๐—ฎ๐—ฑ๐˜†! She made an amazing transformation and is now well on her way to building the physique she always dreamed of!

Congrats Beth!

#weightlossjourney #weightloss #weightlosstransformation #fitmom #fitmommy #fitmoms #fitmomma #momtransformation #mommymakeover #mommymakeoverjourney #fitnessmom #momswhoworkout #momswholift #weightlossmotivation #weightlossgoals #weightlossgoals

๐—–๐—น๐—ถ๐—ฒ๐—ป๐˜ ๐—ฆ๐—ฝ๐—ผ๐˜๐—น๐—ถ๐—ด๐—ต๐˜ Beth Kohlhepp!

Beth came to be about 4 years ago after her ๐Ÿฏ๐—ฟ๐—ฑ ๐—ฏ๐—ฎ๐—ฏ๐˜† ๐˜„๐—ฎ๐˜€ ๐—ฏ๐—ผ๐—ฟ๐—ป 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. ๐—ช๐—ต๐—ผ ๐—ฒ๐—น๐˜€๐—ฒ ๐—ถ๐˜€ ๐—ฎ ๐—บ๐—ผ๐—บ ๐˜๐—ต๐—ฎ๐˜ ๐—ฐ๐—ฎ๐—ป ๐—ฟ๐—ฒ๐—น๐—ฎ๐˜๐—ฒ?

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

๐—˜๐—ป๐˜๐—ฒ๐—ฟ ๐—ฐ๐—ผ๐—ฎ๐—ฐ๐—ต Amy Phelps ๐—ณ๐—ฟ๐—ผ๐—บ ๐—ฅ๐—ข๐—–๐—ž ๐—™๐—ถ๐˜๐—ป๐—ฒ๐˜€๐˜€. Amy worked with Beth to create a customized plan for her goals that worked around her busy schedule. Beth worked out from her ๐—ต๐—ผ๐—บ๐—ฒ ๐—ด๐˜†๐—บ! Thatโ€™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 ๐—ฟ๐—ฒ๐—น๐—ฒ๐—ป๐˜๐—น๐—ฒ๐˜€๐˜€. But most of all ๐˜€๐—ต๐—ฒ ๐˜„๐—ฎ๐˜€ ๐—ฟ๐—ฒ๐—ฎ๐—ฑ๐˜†! She made an amazing transformation and is now well on her way to building the physique she always dreamed of!

Congrats Beth!

#weightlossjourney #weightloss #weightlosstransformation #fitmom #fitmommy #fitmoms #fitmomma #momtransformation #mommymakeover #mommymakeoverjourney #fitnessmom #momswhoworkout #momswholift #weightlossmotivation #weightlossgoals #weightlossgoals

07/01/2021

๐Ÿ”ฅ๐—ก๐—˜๐—ช ๐—Ÿ๐—ข๐—–๐—”๐—ง๐—œ๐—ข๐—ก!๐Ÿ”ฅ

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 @theshopgym

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!

๐Ÿ”ฅ๐—ก๐—˜๐—ช ๐—Ÿ๐—ข๐—–๐—”๐—ง๐—œ๐—ข๐—ก!๐Ÿ”ฅ

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 @theshopgym

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!

ROCK Fitness and Performance updated their address. 07/01/2021

ROCK Fitness and Performance updated their address.

ROCK Fitness and Performance updated their address.

05/06/2021

www.challenge.therock.fit

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

www.challenge.therock.fit

[04/27/21]   Itโ€™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 @gillianclarkee shows the world how to command the stage!

8 weeks until ROCK Fitness sponsored athlete @gillianclarkee 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 donโ€™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.

#rivercreekclub

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 Danielโ€™s spin.

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

02/16/2021

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!
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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.
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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.
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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.
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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˜†!
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#theshopgym #theshopgymashburn #vamecca #rockfitness #neubie #neufit #neufitlife #neufitneubie #neubieneufit #powerlifting #bodybuilding #athelete #npccompetitor #npcbodybuilding #physicaltherapy #fitness #npcbikini #npcfigure #npcwellness #ifbb #npcphysique #npcclassicphysique

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

#rivercreekclub

02/10/2021

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.
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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!
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#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

02/06/2021

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?
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#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‚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?
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#cereal #oatmeal #healthylifestyle #weightloss #ashburnva #loudouncountyva #loudouncounty #personaltrainer #nutritioncoach #weightlosscoach #weightlossmotivation #weightlossjourney #weightlosstips #healthtipsoftheday #healthtip #fatloss #flexibledieting #healthyeating #rockfitness #healthyfood #healthychoices #weightlosssupport #weightlosshelp #weightlosscommunity

02/05/2021

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!

๐—˜๐˜…๐—ฎ๐—บ๐—ฝ๐—น๐—ฒ๐˜€:

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?
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#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!

๐—˜๐˜…๐—ฎ๐—บ๐—ฝ๐—น๐—ฒ๐˜€:

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?
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#healthylifestyle #weightloss #ashburnva #loudouncountyva #loudouncounty #personaltrainer #nutritioncoach #weightlosscoach #weightlossmotivation #weightlossjourney #weightlosstips #healthtipsoftheday #healthtip #fatloss #flexibledieting #healthyeating #rockfitness #healthyfood #healthychoices #weightlosssupport #weightlosshelp #weightlosscommunity

ROCK Fitness and Performance updated their website address. 01/19/2021

ROCK Fitness and Performance updated their website address.

ROCK Fitness and Performance updated their website address.

01/18/2021

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

CHICKEN FAJITAS WITH HOMEMADE SALSA
โฐ IN LESS THAN 30 MINUTES

โญ๏ธIngredientsโญ๏ธ

๐ŸŒถSalsa๐ŸŒถ

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

โญ๏ธInstructionsโญ๏ธ

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.

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

CHICKEN FAJITAS WITH HOMEMADE SALSA
โฐ IN LESS THAN 30 MINUTES

โญ๏ธIngredientsโญ๏ธ

๐ŸŒถSalsa๐ŸŒถ

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

โญ๏ธInstructionsโญ๏ธ

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.

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

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    We offer a range of services based on the individuals goals and needs. During your FREE fitness assessment and health consult we can determine what is the most efficient option to achieving your goals. Below we have a few of our services:
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    43761 Parkhurst Plaza
    Ashburn, VA
    20147

    Opening Hours

    Monday 6am - 8pm
    Tuesday 6am - 8pm
    Wednesday 6am - 8pm
    Thursday 7am - 8pm
    Friday 6am - 8pm
    Saturday 8am - 1pm
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