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Supplementation
There are some topics that everyone has a strong opinion on, whether it’s an informed opinion or not. Religion, politics, parenting, relationships – most of us are pretty set in our ways. That’s...
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Setting Goals
You can only become truly accomplished at something you love. Don’t make money your goal. Instead pursue the things you love doing and then do them so well that people can’t take their eyes off of you....
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Roc’s Sally Up Challenge
With just over six weeks until the 10th anniversary EVE Online Fanfest in Iceland, I thought this was a wonderful time for one of Roc’s Challenges. It doesn’t have to be Fanfest that is your hard...
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Have I mentioned I hate the fitness industry?
I keep debating with myself about starting my own health & fitness business. Essentially it would focus on education, not allowing any client to stay on longer than one year. The first 30 days...
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Roc’s Rage Workouts
Anger is a powerful emotion. The problem is that most people have been taught to suppress it, to avoid it at all costs, that it is too dangerous, or too negative to be expressed. To me it’s obvious...
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Roc’s Sally Up Challenge – Week Two
“How do you train for this?” “How often do you train?” “Oh, it’s more than once?” Sigh. Challenge implies you keep going until you succeed or the challenge time period ends. At least in my books. WEEK...
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Biomechanics
You’ve heard me preach about form. It’s important. It’s the only thing that keeps you from injury. Age, fitness level, bone density, etc, are all important can all be made to betray you and result you...
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What’s for Breakfast?
You’ve heard me preach about nutrition being the single most important part of a healthy lifestyle. If it’s in a bag or box, don’t eat it. It’s not just what and how much, but also how often. I could...
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Motivation
Maybe I should call these posts Motivation Mondays as my intention is always to motivate. Motivation is something we all struggle with on our own. It’s always easier when we have a workout partner, or...
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Your Metabolism Starts Now
Maybe you’ve never known how to eat healthy. Maybe you think you already do eat healthy even though the results prove otherwise. Maybe you don’t care about healthy living because you think you’re doing...
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Stretching
We all know it’s important to stretch and warm up when it comes to exercise. But when do we do it? Before? After? During? How much stretching do we do? How long do we warm up? For such an essential...
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No Excuses – Science Agrees
You should’ve just listened to ol’ Roc. No money for gym? Don’t care. No self-confidence to be able to do exercises? Doesn’t matter. No time in your busy schedule? Uh huh. I’ve shot down every one of...
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Using your brain to lose weight
Weight loss is tough. Period. And it’s complicated at first, and discouraging. What to eat, when to eat, how much to eat. Anyone who has ever tried to improve their diet for the sake of losing weight...
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Quitting
I can almost guarantee if you give up now, you’ll give it another shot in a month. Maybe 14 days. Maybe even next week. But I know you want this, and you won’t stop until you get it. Why else would...
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Improving Intensity
“Push it til you puke!”, “So you passed out? A little nap never hurt anyone.”, “C’mon! Three more reps!” We’ve all heard these. Hell, I’ve said those particular examples several times. The big...
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Losing Weight vs. Fat Loss
WEIGHT LOSS Let’s make this simple. Weight is a meaningless number. Sure, if you weigh in excess of 300 pounds, the number has some meaning, and the meaning is your dangerously obese! I’m not talking...
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Skinny
While most of our Monday sessions together have dealt with overweight individuals looking to lose weight, reduce fat percentage, educate themselves on proper nutrition and exercise form, or even how to...
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20 Day Weight Loss Challenge
Morning troops! It’s time for another challenge, but don’t worry, this one is meant to challenge your mind, not your body! What?!? 20 DAY WEIGHT LOSS CHALLENGE Obesity is not a disease. It’s a first...
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Free Your Mind Now
Fact: Our minds are constantly thinking about something. Fact: Often those things aren’t the beneficial things we’d rather be focused on. We’ve all had times where our thoughts aren’t focused on the...
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20 Day Challenge Check-In: Goodbye Junk
So, how’s everyone doing? Did you take your picture on Day 5? Have you been tracking your weight, body fat percentage and muscle percentage? You’re supposed to be. How about the junk food? Did you get...
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