ROCK Fitness and Performance

𝗖𝗹𝗶𝗲𝗻𝘁 𝗦𝗽𝗼𝘁𝗹𝗶𝗴𝗵𝘁 Beth Kohlhepp!

Beth came to be about 4 years ago after her 𝟯𝗿𝗱 𝗯𝗮𝗯𝘆 𝘄𝗮𝘀 𝗯𝗼𝗿𝗻 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. 𝗪𝗵𝗼 𝗲𝗹𝘀𝗲 𝗶𝘀 𝗮 𝗺𝗼𝗺 𝘁𝗵𝗮𝘁 𝗰𝗮𝗻 𝗿𝗲𝗹𝗮𝘁𝗲?

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

𝗘𝗻𝘁𝗲𝗿 𝗰𝗼𝗮𝗰𝗵 Amy Phelps 𝗳𝗿𝗼𝗺 𝗥𝗢𝗖𝗞 𝗙𝗶𝘁𝗻𝗲𝘀𝘀. Amy worked with Beth to create a customized plan for her goals that worked around her busy schedule. Beth worked out from her 𝗵𝗼𝗺𝗲 𝗴𝘆𝗺! That’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 𝗿𝗲𝗹𝗲𝗻𝘁𝗹𝗲𝘀𝘀. But most of all 𝘀𝗵𝗲 𝘄𝗮𝘀 𝗿𝗲𝗮𝗱𝘆! She made an amazing transformation and is now well on her way to building the physique she always dreamed of!

Congrats Beth!

🔥𝗡𝗘𝗪 𝗟𝗢𝗖𝗔𝗧𝗜𝗢𝗡!🔥

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.

ROCK Fitness and Performance updated their address.

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

It’s that time again! Our 6 Week Virtual Transformation Challenge is BACK!

Join here: https://challenge.therock.fit

8 weeks until ROCK Fitness sponsored athlete @gillianclarkee shows the world how to command the stage!

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 don’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.

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

𝐂𝐞𝐫𝐞𝐚𝐥 𝐯𝐬 𝐎𝐚𝐭𝐦𝐞𝐚𝐥...𝐰𝐡𝐚𝐭 𝐬𝐚𝐲 𝐲𝐨𝐮?!

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

There’s a misconception that all cereal is bad for you. It’s true that many of them are highly processed sugary sabotaging diet traps 🪤 However, there are some cereals that aren’t terrible. Here’s how to choose a good one:

Read the label 🏷 for:
✅ Higher protein content - protein is great for keeping you fuller longer! Look for a brand that is higher in protein instead of refined carbohydrates.
✅ 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.
❌ Added Sugar - look for a brand with the least amount of added sugar possible
❌Small 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, you’ll need a larger serving! Watch out for brands that appear low calorie but, actually aren’t because the serving size on the label is so small!

𝐖𝐡𝐚𝐭 𝐚𝐫𝐞 𝐬𝐨𝐦𝐞 𝐨𝐟 𝐲𝐨𝐮𝐫 𝐟𝐚𝐯𝐨𝐫𝐢𝐭𝐞 𝐜𝐞𝐫𝐞𝐚𝐥𝐬 𝐭𝐡𝐚𝐭 𝐚𝐫𝐞 𝐡𝐞𝐚𝐥𝐭𝐡𝐲 𝐚𝐥𝐭𝐞𝐫𝐧𝐚𝐭𝐢𝐯𝐞𝐬?
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𝐃𝐢𝐝 𝐲𝐨𝐮 𝐤𝐧𝐨𝐰...

When cutting back on unhealthy foods in your diet, it’s important to replace them with healthy alternatives. 𝗥𝗲𝗽𝗹𝗮𝗰𝗶𝗻𝗴 𝗱𝗮𝗻𝗴𝗲𝗿𝗼𝘂𝘀 𝘁𝗿𝗮𝗻𝘀 𝗳𝗮𝘁𝘀 𝘄𝗶𝘁𝗵 𝗵𝗲𝗮𝗹𝘁𝗵𝘆 𝗳𝗮𝘁𝘀 𝘄𝗶𝗹𝗹 𝗺𝗮𝗸𝗲 𝗮 𝗽𝗼𝘀𝗶𝘁𝗶𝘃𝗲 𝗱𝗶𝗳𝗳𝗲𝗿𝗲𝗻𝗰𝗲 𝗶𝗻 𝘆𝗼𝘂𝗿 𝗵𝗲𝗮𝗹𝘁𝗵!

𝗘𝘅𝗮𝗺𝗽𝗹𝗲𝘀:

✅Switching fried chicken 🍗 for grilled salmon 🐟 ➡️ here we are substituting an unhealthy fat for a healthy one!

❌Switching your breakfast bacon 🥓 for a donut 🍩 ➡️ 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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ROCK Fitness and Performance updated their website address.

ROCK Fitness and Performance updated their website address.

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

CHICKEN FAJITAS WITH HOMEMADE SALSA
⏰ IN LESS THAN 30 MINUTES

⭐️Ingredients⭐️

🌶Salsa🌶

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 🌮

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

✳️Special Equipment✳️

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

⭐️Instructions⭐️

✅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.
✅Slice the bell peppers into sticks and onion into wedges. Add the peppers and onions to one side of a prepared sheet pan.
✅Slice chicken on the bias (see this video for help), about ½-inch thick. Add the chicken to the other half of the sheet pan.

✅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.
⭐️Make sure everything is in a single layer on the sheet pan⭐️
✅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.
✅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.
✅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.
✅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!

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