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Rocofit

Activities of Rocofit

Apr 15, 2012
Rocofit posted a new topic.
3

Toughen Up At Home Workout

Rocofit Health & Fitness ― This weeks workout is all about toughening up.  For this workout you will need a kettlebell and your gym boss timer for your rest periods Workout: 10 Squat and Press 10 Double Arm Swings 10 Planks – with knee to elbow touches Repeat for 8... (More)
Posted on Apr 15th, 2012
Apr 8, 2012
Rocofit posted a new topic.
4

Double Double Workout

Rocofit Health & Fitness ― The title of this workout was inspired by a Canadian memory.  The title is just a bit of fun but the workout is serious! This one will have you feeling that great burn in your arms and legs.  You will need your kettlebell, alternatively you could... (More)
Posted on Apr 8th, 2012
Apr 1, 2012
Rocofit posted a new topic.
6

Rocofit Book Club!

Rocofit Health & Fitness ― Join in our Rocofit Book Club! The best way to learn about health and make sticking to your goals easier is by learning.  Knowing this we’ve decided to start a book club! Every two months we will announce a new book.  Every two months gives... (More)
Posted on Apr 1st, 2012
Rocofit posted a new topic.
6

High Energy Workout

Rocofit Health & Fitness ― We’re working out every day this week!  Two short, high energy workouts. Perform Workout 1 for three days (Monday, Wednesday, Friday) Workout 2 for two days (Tuesday, Thursdsay) You will need your gymboss timer and kettlebell for both workouts... (More)
Posted on Apr 1st, 2012
Mar 26, 2012
Rocofit posted a new topic.
5

Being Coffee Smart

Rocofit Health & Fitness ― If you love coffee you likely don’t just love it but you LOVE it! Some say it’s good some say it’s bad, what to believe?  The truth is coffee has many health benefits and is a powerful antioxidant but you need to know when to have... (More)
Posted on Mar 26th, 2012
Rocofit posted a new topic.
5

Fearless Kettlebell Workout

Rocofit Health & Fitness ― This weeks workout will having you feeling fearless, you’ll be able to do anything after this one. You will need: Kettlebell, small bench and gymboss timer Workout: 5 split squats with back leg raised 10 double arm swings 5 press ups with both... (More)
Posted on Mar 26th, 2012
Mar 24, 2012
Rocofit posted a new topic.
4

Not One Ounce Of Guilt Brownies!

Rocofit Health & Fitness ― That’s right not one ounce of guilt with these brownies. They are simple, delicious and best of all made with real unprocessed ingredients. 1  /2 cup coconut oil 1/2 cup cocoa powder 1/2 cup coconut milk 1 cup almond flour 1 organic egg 1-3... (More)
Posted on Mar 24th, 2012
Mar 20, 2012
Rocofit posted a new topic.
5

Death By Red Meat!

Rocofit Health & Fitness ― Red meat has always been attacked when it comes to health.  Should you eat it, shouldn’t you? Recently many bloggers, doctors and meat eating fans have been defending the corner of red meat.  The reason being it’s come under attack in a... (More)
Posted on Mar 20th, 2012
Rocofit posted a new topic.
6

This Will Change You – Simple Yet Proufound

Rocofit Health & Fitness ― It’s not always the big significant things in life that change us, it’s often the small things that happen on a daily basis. The problem is we often let life pass us by waiting or only focusing on the grand things. The truth is when we... (More)
Posted on Mar 20th, 2012
Mar 18, 2012
Rocofit posted a new topic.
5

Spring workout! Toughest One Yet.

Rocofit Health & Fitness ― This weeks workout is in celebration on spring. Letsfog for it!  You will need your timer and kettlebell. Workout: 5 1 legged deadlifts 5 renegade rows 5 double dip squats 5 walkout press ups with double press 5 side planks with leg raise Most of... (More)
Posted on Mar 18th, 2012
Mar 13, 2012
Rocofit posted a new topic.
7

Fruit Is Not The Devil!

Rocofit Health & Fitness ― All too often when someone decides to lose body fat the first thing they are told is cut back the fruit. People have now become paranoid that fruit will make them fat! How has this come to be? Fructose the sugar in fruit is the culprit and what the... (More)
Posted on Mar 13th, 2012
Mar 11, 2012
Rocofit posted a new topic.
5

Tear It Up 300 Rep Kettlebell Workout

Rocofit Health & Fitness ― Let’s tear it up with this 300 rep workout! That’s right 300 repetitions! Get out your timer to time how long the workout takes you: Workout using a kettlebell: 5 Divebombers 10 Lunges 15 Swings with and switches 5 Overhead presses 10... (More)
Posted on Mar 11th, 2012
Mar 4, 2012
Rocofit posted a new topic.
6

Marvelous In March Kettlebell And Bodyweight Workout

Rocofit Health & Fitness ― We’re stepping things up, this workout is intense. You will love how you feel after this one. You will need your gymboss timer and kettlebell. Set your timer for 45 seconds of work and 15 seconds rest. 4 exercise for as many reps as possible 1)... (More)
Posted on Mar 4th, 2012
Mar 3, 2012
Rocofit posted a new topic.
5

Vegetable Chips Recipe

Rocofit Health & Fitness ― This is a brilliant fun snack and simple way to get more veggies in. Ingredients: One or all of the following: Parsnips, Sweet potato, beetroot and carrot 1-2 tablespoons melted coconut oil Sprinkle of salt Use a mandoline or something to thinly... (More)
Posted on Mar 3rd, 2012
Mar 1, 2012
Rocofit posted a new topic.
9

Marvelous In March Fitness Focus

Rocofit Health & Fitness ― Our March health & fitness focus is going to be to feel marvelous from the inside out!   How are we going to accomplish this?! Exercise:  Do the rocofit kettlebell workouts 3 times a week and the rocofit interval training workout once a week.... (More)
Posted on Mar 1st, 2012
Feb 28, 2012
Rocofit posted a new topic.
9

What do Cupcakes and Cigarettes Have In Common?

Rocofit Health & Fitness ― Sugar has been proven to be as addictive as drugs!  For the science and more read this article via the Huffington Post For those who struggle with cravings – the inability to stop at one piece of chocolate or a few potato chips, the torture of... (More)
Posted on Feb 28th, 2012
Rocofit posted a new topic.
9

Fabulous In February Fitness Challenge – Accomplished!

Rocofit Health & Fitness ― Congratulations to those of you who joined in the challenge and stuck with it for February.  Those that didn’t, there are more workouts and fun coming up for March. Watch the video below for F.I.F challenge reflection.  Be sure to watch to... (More)
Posted on Feb 28th, 2012
Feb 26, 2012
Rocofit posted a new topic.
10

Love That Feeling – Kettlebell Workout

Rocofit Health & Fitness ― Love That Feeling when you set out to accomplish something and you succeed!  This workout is the last kettlebell workout of the Fabulous In February Fitness Challenge. Workout 1) 1 arm squat and press – 5 reps each side 2) double arm swings &... (More)
Posted on Feb 26th, 2012
Feb 22, 2012
Rocofit posted a new topic.
7

The Perfect Matcha – Green Tea

Rocofit Health & Fitness ― It’s no secret that green tea is good for you, full of antioxidants, hydrating, great for your skin and a metabolism booster. This isn’t about how good green tea is for you but about the very best of green teas!  It’s MATCHA.  If... (More)
Posted on Feb 22nd, 2012
Feb 19, 2012
Rocofit posted a new topic.
8

Big Effort Kettlebell Workout

Rocofit Health & Fitness ― Week 3 of the Fabulous In February Fitness Challenge.  Get this workout in 3 times this week. 10 Sumo Deadlifts 5 Two Handed Press 10 Swing switches (10 each side) 5 Lunges (5 each side) 5 Burpees with two press ups between each Repeat this workout... (More)
Posted on Feb 19th, 2012
Feb 17, 2012
Rocofit posted a new topic.
9

Waiting For Perfection?

Rocofit Health & Fitness ― Do you put things off waiting for the perfect scenario and situation to get things going? The truth is this is often a big form of procrastination, when in reality you could be getting closer to your results by simply getting started. If we wait for... (More)
Posted on Feb 17th, 2012
Rocofit posted a new topic.
9

Simple Fish Cakes Recipe

Rocofit Health & Fitness ― This recipe is perfect for breakfast, lunch and dinner.  It’s quick, tasty and filling.  Ingredients: 1 tin wild salmon 1 egg 1 small chopped onion finely chopped cilantro or flat leaf parsley 1/4 cup almond flour Mix all ingredients together... (More)
Posted on Feb 17th, 2012
Feb 12, 2012
Rocofit posted a new topic.
9

Feeling Strong Kettlebell Workout & Abs Bonus

Rocofit Health & Fitness ― We are half way through the Fabulous in February Fitness Challenge, hope you are starting to really feel strong in every way!  Although this workout is part of the challenge you can join in any time. Work to perform this workout 3-4 times in the... (More)
Posted on Feb 12th, 2012
Feb 8, 2012
Rocofit posted a new topic.
12

How to make a vision board?

Rocofit Health & Fitness ― People create vision boards for all sorts of reasons: relationships, health goals, business, lifestyle goals, etc. If you have no idea what they are, if you’re a little skeptical or even if you already love them, watch this video to find out... (More)
Posted on Feb 8th, 2012
Feb 5, 2012
Rocofit posted a new topic.
9

Working Out But Still Not Getting Results?!

Rocofit Health & Fitness ― There is nothing more sad or frustrating then working out regularly only to find you are in the same place you were a few weeks/months ago? Perhaps when you first started you saw a bit of results before plateauing. Don’t give up! Exercising is... (More)
Posted on Feb 5th, 2012
Rocofit posted a new topic.
9

In The Groove – Kettlebell Workout

Rocofit Health & Fitness ― We are definitely in the groove of our fitness challenge.  This workout will have you feeling strong and energised.  Using one kettlebell perform the following exercises with no rest between each. 1. 10 Double arm swings 2. 10 Press Ups 3. 10 Front... (More)
Posted on Feb 5th, 2012
Feb 1, 2012
Rocofit posted a new topic.
11

Serious Fat Burning Workout

Rocofit Health & Fitness ― This workout is simple yet intense and definitely effective! Workout: 10 Kettlebell Swings 1 Minute Skipping 30 second rest Repeat as many times as you can up to 10 sets.  Be sure to keep your form excellent while performing the kettlebell swings.... (More)
Posted on Feb 1st, 2012
Jan 31, 2012
Rocofit posted a new topic.
11

February Fitness Challenge!

Rocofit Health & Fitness ― Fabulous in February Fitness Challenge is here!  This is the perfect way to increase your fitness, focus on nutrition and get a head start on spring/summer fitness goals. Listen in to what the challenge is all about: Most of the challenge will be... (More)
Posted on Jan 31st, 2012
Jan 29, 2012
Rocofit posted a new topic.
15

Rocofit on Facebook, Youtube & Twitter

Rocofit Health & Fitness ― The rocofit facebook page is growing at a fast rate! Posted regularly on the page are weekly workouts, fitness and nutrition challenges, advice, support and so much more. For those of you not on facebook but would still like to be part of the... (More)
Posted on Jan 29th, 2012
Rocofit posted a new topic.
19

Let’s Go For It – Kettlebell Workout

Rocofit Health & Fitness ― This kettlebell workout is a whole body workout!  Let’s go for it!  Aim to complete this workout 3-4 times in the week Exercises using one kettlebell 1. Deadlifts 5 2. One arm rows 5 each side 3. Single arm swings 5 each side ( if these are... (More)
Posted on Jan 29th, 2012

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