“Our 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."
Good morning friends...I am asking for your support on a noble cause. I am hosting a 6 week cancer symposium (virtually) to give people hope in this time of uncertainty and to raise $900 to turn my organization Fitness Fights Cancer into an official 501-3c. Whatever left over will go directly to support families with a loved one battling cancer.
Most of you know my story by now and many of you have seen first hand what I did. I have stayed quiet during the last couple of months working deeply on myself, but now I am being vulnerable and putting myself out there. No matter the situation or what life has thrown at you, there is always something you can do.
I will be releasing the dates for the event, all who sign up will have a recording of each interview and video. The speakers will include a range of different doctors, cancer fighters, supporters (family and friends), and much more. I am still filling slots so if anyone would like to share their story or message please DM me.
𝐃𝐨 𝐲𝐨𝐮 𝐚𝐧𝐝 𝐲𝐨𝐮𝐫 𝐩𝐚𝐫𝐭𝐧𝐞𝐫 𝐰𝐚𝐧𝐭 𝐭𝐨 𝐥𝐨𝐬𝐞 𝐭𝐡𝐞 𝐰𝐞𝐢𝐠𝐡𝐭 𝐰𝐢𝐭𝐡𝐨𝐮𝐭 𝐠𝐢𝐯𝐢𝐧𝐠 𝐮𝐩 𝐝𝐚𝐭𝐞 𝐧𝐢𝐠𝐡𝐭?
We believe weight loss doesn’t have to make you give up things you love as a couple. Including date night dinners.
Sam and I have date night weekly and, we enjoy it guilt free. We teach our clients to do the same by teaching them to structure their nutrition using simple methods that allow them to not only have date night dinners but, how to lose the weight for good.
In fact, our eBook on how to order at a restaurant and stay on plan will be available soon and, you get to preview it 𝐅𝐑𝐄𝐄.
Stay tuned for more details on the book.
Until then, check out our free webinar on our Fat Loss Freedom Formula so you can learn how we have date night and still reach our fitness goals at flab2fitcouples.com
Gillian Clarke making it look easy with her 295lb Barbell Hip Thrusts. The stage is waiting for you!
Adequate protein is essential during fat loss for at least 3 reasons:
1. There is an improved fat loss effect with a high protein diet (Longland et al., 2016). One reason is that the TEF (Thermic Effect of Food) for of protein is much higher than fats or carbs by about 2-3x! That means it takes a lot of energy to digest protein making the amount you burn everyday much higher than eating more carbs and fats than protein.
2. It's the most satiating macro nutrient. Protein makes you feel fuller longer meaning it can help with hunger when higher percentage of your diet is protein.
3. It protects against loss of lean body mass. Lean body mass consists of muscle, bones, and organs. Muscle requires a lot of energy to maintain. So, the more muscle we have, the more calories we burn at rest! That means, the more lean body mass we have, the more we can eat! Unfortunately, diets that utilize a normal protein diet of say, 15% of calories from protein, you tend to lose about 30 to 40% of the weight that you're losing from lean body mass. That's a lot of muscle and other lean body mass lost! Which means, your metabolic rate GOES DOWN making it harder to keep losing weight without cutting calories lower and lower and excising more and more!
However, eating a high protein diet that is around 30% of calories from protein, you tend to lose only about 20% of weight from lean body mass and, there's ways to combat that somewhat with diet breaks and refeeds...but those are a topic for another post.
How can you maximize you fat loss results by deciding how much protein you need to improve your fat loss nutrition plan? Guess you will have to join our monthly online group coaching membership to find out!
ROCK Fitness and Performance's cover photo
ROCK Fitness and Performance's cover photo
𝐖𝐞 𝐧𝐞𝐞𝐝 𝐲𝐨𝐮𝐫 𝐡𝐞𝐥𝐩!
We are working on our online courses and we want to know what some of the biggest reasons why people aren’t meeting their fitness goals.
If the below sentence sounds like you, drop a comment and fill in the blank!
Sam J Juzbasich
It’s Monday! That means back & biceps this morning!
Who’s ready?! 🙋🏻♀️
Check out these awesome barbell curls from Jen Johnson and Gillian Clarke! These Ladies are 💪🏻🔥
𝓛𝓪𝓭𝓲𝓮𝓼 𝑜𝒻 𝐓𝐡𝐞 𝐑𝐎𝐂𝐊‼️
Our ladies in our fitness community are consistently doing what queens do best...𝓡𝓾𝓵𝓲𝓷𝓰 like a boss!
Currently we are offering morning sessions for our small group training from 6:15am-10am and evening sessions from 4:40pm-8:30.
All skill levels welcome! Every master was once a beginner.
Try us free for 7 days! Https://go.TheRock.Fit/7free
Here’s to Gillian Clarke, Jen Johnson, Lauren Stockwell, Cheryl Ragland Kasper’s daughter Avery, Mary Ellen Clarke, and Ivana Gargulio for bringing the 🔥💪🏻 this morning!
𝟵:𝟭𝟱𝗮𝗺 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗦𝗲𝘀𝘀𝗶𝗼𝗻𝘀 𝗰𝗿𝘂𝘀𝗵𝗶𝗻𝗴 𝘀𝗼𝗺𝗲 𝘂𝗽𝗽𝗲𝗿 𝗯𝗼𝗱𝘆 𝘁𝗼𝗱𝗮𝘆!
Don’t forget about our 7️⃣ 𝗗𝗮𝘆 🆓 𝗧𝗿𝗶𝗮𝗹!
𝗜𝘁 𝘄𝗮𝘀 𝗮𝗻 𝗮𝗹𝗹 𝗹𝗮𝗱𝘆 𝗰𝗿𝗲𝘄 𝘁𝗵𝗶𝘀 𝗺𝗼𝗿𝗻𝗶𝗻𝗴 𝗳𝗼𝗿 𝗼𝘂𝗿 𝟴:𝟯𝟬𝗮𝗺 𝗦𝗲𝗺𝗶 𝗣𝗿𝗶𝘃𝗮𝘁𝗲 𝗧𝗿𝗮𝗶𝗻𝗶𝗻𝗴 𝗦𝗲𝘀𝘀𝗶𝗼𝗻!
These ladies rocked out their upper body workout with shoulders, triceps and abs.
Hope to see you at the next one!
𝗡𝗼𝘄 𝗼𝗳𝗳𝗲𝗿𝗶𝗻𝗴 𝗮 𝟳 𝗗𝗮𝘆 𝗙𝗿𝗲𝗲 𝗧𝗿𝗶𝗮𝗹!
𝗖𝗹𝗶𝗰𝗸 𝗛𝗲𝗿𝗲 𝗧𝗼 𝗦𝘁𝗮𝗿𝘁 𝗙𝗼𝗿 𝗙𝗿𝗲𝗲
I often get asked about healthy snacks. Here’s a great visual for choosing a healthy snack portion size if you’re without a way to accurately measure.
However, I’ve been encouraging clients to get familiar with measuring and tracking their intake. This is for 3 reasons:
1️⃣ 𝗦𝗲𝗹𝗳 𝗠𝗼𝗻𝗶𝘁𝗼𝗿𝗶𝗻𝗴 - Tracking makes the client aware of exactly what’s going in their mouth. With more knowledge, comes more accountability from the most important person: themselves!
2️⃣ 𝗔𝗰𝗰𝘂𝗿𝗮𝘁𝗲 𝗗𝗮𝘁𝗮 - When it comes to fat loss, we can’t make adjustments to a nutriron plan without data. It’s exactly like a science. Without accurate data we can’t make accurate recommendations
3️⃣ 𝗟𝗲𝗮𝗿𝗻𝗶𝗻𝗴 𝗛𝗼𝘄 𝗧𝗼 𝗗𝗼 𝗧𝗵𝗶𝘀 𝗬𝗼𝘂𝗿𝘀𝗲𝗹𝗳 - after you weight the same things Over and over, you will eventually be able to accurately guess the weight and serving size of certain foods. In the future, if you’re without a scale, you’ll be able to accurately keep track of your intake.
So, while these visuals are helpful in a pinch, Sam and I are advocates for actually measuring out foods to be sure what’s going in your body is according to plan.
Kevin Paul Alleman II is back and grinding it out 💪 Kevin has been out of the game for over a year and needed a jumpstart with some new ideas for his training and nutrition. Away with the pure bodybuilder program and back to multi-purpose and functionality. Glad to have the beast in here giving it 💯 every set! Let’s go!!
We are open for business and as you can see we are taking all precautions to keep everyone safe and socially distances while getting a great workout in! Shoot us a message for a free 7 day trial!
Amy Phelps Sam J Juzbasich Cindy Juzbasich Kimberlee Jenkins
When we lift heavy we lift with PERFECT FORM! You can’t sprint before you can walk. We utilize the most Efficient way to burn fat and build muscle but we DO IT RIGHT. We teach technique from start to finish during a movement so we CNS produce maximum force while keeping our body safe. That is what separates us from the others. If you are interested in learning how to take your body and performance to the next level, shoot us a message and we love to get you started!￼
Sam J Juzbasich Amy Phelps
No better way to start your busy packed day than a workout to give you that boost of energy and focus. Our 615am crew is consistent and back on the grind! We are interested in opening up more clsss times, if you or a group of friends want to start your own time message me for more details on how we can do that!
Amy Phelps Sam J Juzbasich
𝗞𝗲𝗲𝗽 𝗬𝗼𝘂𝗿 𝗖𝗼𝗺𝗽𝗲𝘁𝗶𝘁𝗶𝘃𝗲 𝗘𝗱𝗴𝗲 𝗧𝗵𝗶𝘀 𝗦𝘂𝗺𝗺𝗲𝗿!
With school training programs being canceled and, scholarships on the line for high school and college athletes, we at RFP want to help you keep that compressed and even gain some distance against your competitors next season by participating in our 𝗬𝗼𝘂𝘁𝗵 𝗦𝗽𝗼𝗿𝘁𝘀 𝗣𝗲𝗿𝗳𝗼𝗿𝗺𝗮𝗻𝗰𝗲 𝗦𝘂𝗺𝗺𝗲𝗿 𝗣𝗿𝗼𝗴𝗿𝗮𝗺!
𝗗𝗠 📥 is for more details! @phoenix_orientem @the.chemo.bodybuilder
And we are back for our evening Tricep, Shoulders, and Abs group training! We are keeping our classes and more clients spaced to kee you all safe. It’s time to get back at it 💪 Message us for a free 7 day trial!
Sam J Juzbasich Amy Phelps Kimberlee Jenkins Cindy Juzbasich
ATTENTION Western Loudoun it’s time to get back into shape 💪...we are now offering outdoor fitness classes and bootcamps!! We are in Waterford M-W-Friday at 8am-845 and want to branch out to Lovettesville and Purcellville. We are giving a free trial so you can try it out for yourself to see how awesome it is! If you are interested in starting your own group class or join one we already have message us for more details!!
Amy Phelps Sam J Juzbasich Bonnie Coulbourne Justin Oresik
What did I do to not just survive cancer but thrive during my treatments? It did not begin with a secret diet I created, powerful herbal supplements or a superior training program...it was a choice. A simple decision to myself that I am not going to be another victim. I am going to be relentless, I will beat this and use my story to help others who felt as hopeless as I did for a time. IT WAS A MINDSET.
I will be sharing my story and more on how I created that mindset for success next Wednesday at 730PM in Part 2 of our series "Permanent Transformation: Stepping into the Ultimate Version of yourself...Understanding the Mind."
We are diving deep into the subconscious mind and understanding how our brain works. How we can rewire our brain for success by creating new habits,
Those who sign up below will get a copy of the recording, a free 30 day program and a 1on1 mindset coaching sessions from me. Click on the link below to register for the event.
𝗥𝗼𝗰𝗸S͙T͙A͙R͙ 𝗖𝗹𝗶𝗲𝗻𝘁 𝗦𝗽𝗼𝘁𝗹𝗶𝗴𝗵𝘁
Rock star remote coaching client Aubrey ROCKED our 8 week Queens of The ROCK Transformation challenge! Aubrey followed our nutrition and workout plan as well as our group coaching program for 8 weeks as part of our ladies challenge and the results speak for themselves.
Oh by the way, these results were achieved with no time in the gym! All the workouts were home based bodyweight and dumb bell exercises to maximize fat loss without compromising muscle mass. The result? -𝟴.𝟴𝗹𝗯𝘀 𝗔𝗡𝗗 6.75 inches off her hips, 4 inches off of her belly, and 4.5 inches off her waist! 𝗧𝗼𝘁𝗮𝗹 𝗶𝗻𝗰𝗵𝗲𝘀 𝗹𝗼𝘀𝘁 𝘄𝗲𝗿𝗲 𝟮𝟬.𝟮𝟱! The number scale isn’t what matters, the image in the mirror is and her transformation was amazing!
Sam and Amy are launching our remote coaching program along with our workout builder subscription plan in the next few weeks! Early Bird specials will be offered and they will be limited in number to insure that every client gets the one on one attention they deserve.
𝗗𝗠 𝘂𝘀 𝘁𝗼 𝗴𝗲𝘁 𝗼𝗻 𝗼𝘂𝗿 𝘄𝗮𝗶𝘁𝗶𝗻𝗴 𝗹𝗶𝘀𝘁 𝗳𝗼𝗿 𝘁𝗵𝗲𝘀𝗲 𝗻𝗲𝘄 𝗽𝗿𝗼𝗴𝗿𝗮𝗺𝘀! 𝗗𝗼𝗻'𝘁 𝘄𝗮𝗶𝘁!
STRESS - ANXIETY - DEPRESSION...the mental health epidemic has been going on for some time and is just as serious and effecting just as many if not more people than ever before.
How has your mental health been during this lockdown? I know myself and many others are still struggling with this. That is why I am here to help educate you and provide you with the resources for you to take control and help yourself. For those who need or want to I am here to talk personally.
Now Do you know that your mental health has a direct correlation with your physical body from a chemical and structural standpoint.
Example...Elevated Stress levels release a hormone called cortisol, cortisol can cause cognitive decrease, hyperglycemia (blood sugar imbalance), suppressed thyroid function and the list goes on.
That is one of many examples we can use to show how our mental health effects our physical health. We can’t change the world right now, but we can change and work on ourselves.
Join me Wednesday evening at 730pm for the first part of my webinars series revolving around what is health? I am diving deep into the brain, how our mental health effects our physical health, and what we can do from a nutritional and physical standpoint to beat this silent killer.
You can do this, you can make a change, it begins with you and I am here to help.
Anyone who signs up and attends our webinar via zoom will receive a FREE 30 day quarantine In Home program with workouts and nutritional advice as well as a one on one consult with me. 400 value
Sam J Juzbasich Amy Phelps Cindy Juzbasich
app.acuityscheduling.com Schedule your appointment online Rock Fitness and Performance
I would love to hear your input on a subject that I feel has hit everyone at some point or another. I am hosting a series of free webinars starting this Wednesday at 730pm around the topic of Why people have trouble losing weight and keeping it off. Or for a better sense why you can’t reach and sustain your personal goals. I am taking a major focus on the mental side of this.
I want to hear from all of your what your struggles have been. Can you lose it but it comes right back? No time for the gym? You work hard and don’t see reaults? Don’t know what to eat? To lazy? Inconsistent? Meal prep? Lose motivation ?
What are your biggest road blocks? This will help me greatly thank you 🙏
Free preview of our Rise and Burn Fit Camp through RockFIT LIVE!
Join us for a preview of our virtual workout streaming service! Here's Rise and Burn Virtual Fit Camp with Jen Johnson and Sam J Juzbasich
Join us for a preview of our RockFIT LIVE Streaming service! With Jen Johnson and Sam J Juzbasich
We are excited to announce the addition of a Yoga class to our RockFIT LIVE livestream! The class will be a full vinyasa lead by the amazing April Rodriguez! All RockFIT LIVE classes are free currently! We are looking for beta testers for our new livestream service and we are excited to offer you this service for free while we work out the technology and improve the experience!
𝗧𝗵𝗶𝘀 𝗰𝗹𝗮𝘀𝘀 𝘄𝗶𝗹𝗹 𝗯𝗲 𝗼𝗳𝗳𝗲𝗿𝗲𝗱 𝗠𝗼𝗻𝗱𝗮𝘆𝘀 𝗮𝘁 𝗻𝗼𝗼𝗻 𝗘𝗦𝗧!
Sign up for classes here: https://RockFitnessandPerformance.as.me/RockFitLIVE
We are excited to announce the premier of RockFit LIVE! Everyday we will be going live to motivate, guide and push you through our exercise routines. Click on the video link for a full description of what we are doing and here is a link to the actual class schedule: https://docs.google.com/document/d/15VfnPryxst6fGeI7V4UVbxOO6pv_OusKyhroapkG5tc/edit?usp=sharing
We hope to see you with us starting tomorrow!
Sam J Juzbasich Amy Phelps Justin Oresik
We are excited to announce a new service that we are giving to you to stay health and fit during this lockdown. Everyday we will be going live and pushing yo...
Hey Rock Fitness Fam!
We have another In home workout for you. Glutes and Shoulders is the workout for today! Let’s get it!
For this workout all you need is Bench/Chair/Sofa for the legs and a pair of dumbbells for the shoulder portion. If you don’t have dumbbells your can use plates, water bottles, heavy books or skip and repeat the leg portion.
Your goal is to run through this circuit 3-4 times:
V Stance Glute Bridges - 50 reps pausing every 5th rep for 3 seconds
Wide glute Bridges - 50 reps pausing every 5th rep for 3 seconds
Single leg Glute Bridges - 30 reps pausing every 3rd rep for 3 seconds
Wide single leg Glute Bridges - 30 reps pausing every 3rd rep for 3 seconds
Hip Thrust - 50 reps pausing every 5th rep for 3 seconds
Wide stance Hip Thrust - 50 reps pausing every 5th rep for 3 seconds
Single leg Hip Thrust - 30 reps pausing every 3rd rep for 3 seconds
Alternating 45degree angled raises and straight leg raises - 25 each
Side to front raise - 20 each
Arnold press - 30 reps
Converging front raise - 30 reps
Bent over side raise - 30 reps
For this workout all you need is Bench/Chair/Sofa for the legs and a pair of dumbbells for the shoulder portion. If you don’t have dumbbells your can use pla...
Full Body Resistance/HIIT Cardio
Justin Oresik Amy Phelps Sam J Juzbasich
[04/02/20] Justin Oresik will be live tomorrow morning at 9am for Full Body Resistance/HIIT Cardio!
It’s GLUTE DAY! In the second addition to our body weight(BW) leg workouts we are adding in Isometric holds. Your focus is to keep your core in tight and SQUEEZ THE glutes as hard as you can at the top of the movements.
*Sound ON for specific instructions*
Your goal is to run through this entire circuit 2-3 times total.
1. 25 Narrow Glute Bridges with pause reps every 5th rep for 5 seconds each
2. 25 wide Glute Bridges with pause reps every 5th rep for 5 seconds
3. 15 single leg narrow glute bridges with a pause every 5th rep for 3 seconds
4. 15 single leg wide glute bridges with a pause every 5th rep for 3 seconds
5. 15 Alternating side leg raise and leg extension each side
6. 15 Straight Leg “Rainbows” each leg
7. 30 sumo squats
8. 30 squats
9. 15 courtesy Lunges each leg doing 5 pulses every 5th rep.
10. 15 Reverse Lunges each leg doing 5 pulses every 5th rep
11. 30 “V” stance calf raises
12. 30 regular calf raises
13. Push Up Plank - 30 seconds
14. Plank to Push Ups - 30 seconds
15. Plank with hip twist - 30 seconds
16. Push Up with Shoulder Taps - 30 seconds
Let’s hear in the comments who finished it !!
Sam J Juzbasich Amy Phelps Justin Oresik
In the second addition to our body weight(BW) leg workouts we are adding in Isometric holds. Your focus is to keep your core in tight and SQUEEZ THE glutes a...
|Monday||06:00 - 20:00|
|Tuesday||06:00 - 20:00|
|Wednesday||06:00 - 20:00|
|Thursday||07:00 - 20:00|
|Friday||06:00 - 20:00|
|Saturday||08:00 - 13:00|
|Sunday||08:00 - 13:00|
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