Track Your Training
Writing down a plan and tracking progress is key to success. Rocofit now has regular weekly workouts for you to join in 
with. Click 
for a tracking sheet to help you stay motivated throughout the month. Print off the tracking sheet and put it somewhere convenient and visible.
Write the month in the top right hand corner
Each day write the time you’ve worked out at (plan this for the week), draw a smiley face on the days you trained and finally write down the time, set or repetitions – whatever the focus is for the week.
Keeping track of your workouts doesn’t need to be over complicated or an essay, a simple approach means you are likely to stick with it.
At the end of the month review how hard you have worked and aim to improve the following month. This is about your progress and no one else.
Train hard, eat well and enjoy your results!!
Join us at www.facebook.com/rocofit for regular encouragement, nutrition tips and more.
Hey Rosa,
you are doing a real good job there. I enjoy your videos especially the ones about paleo. Just this morning I prepared an apple-porridge for my daughter. We love it, and the bread and so on. Now, when I see your work outs with the kettlebell I wonder if I could possibly participate.Since my weight is about 150kg by a height of 5.11 it could get a bit difficult. I’d like to know your opinion before I begin to buy stuff. Meanwhile I do some other sports like homebiking, swingbar,Gymball and Jane Fonda’s new dvd to get back in shape. Keep up the good spirit you are great. Greetings from germany
Hi Sylvia,
Thank you for your lovely message. That’s great your daughter loves the porridge, it really made me smile. As for participating in the kettlebell workouts, if you aren’t suffering from any injuries you can definitely join in. I haven’t met anyone yet that hasn’t benefited. The key is to work at your own level, build up slowly and make sure your technique is correct. In most of my videos I’ll explain the technique and always speak about working at your own level and pace. If you are really nervous then perhaps a session with a personal trainer who specialises in Kettlebells will be a good place to start just to build confidence and ensure correct technique.
Thank you again or your message
Hello
thanks for the input. So I’ll give it a try and order a 6 kg kettlebell. I believe that should do it for the beginning.Just one other thing concerning your recipes – please,could you be more precise whether you are using almond flour or almond meal. Because I have both and the use may differ with the amount of liquid or wet indredients that you planed for the recipe (expl: bread).
Have a lovely evening
Hi Sylvia, I didn’t even know there was a difference. It’s definitely almond flour as I haven’t seen almond meal here. Great question as I’m sure there are others that were wondering the same.
A 6kg will be a great weight to start with
Hi Rosa, just to be on the safe side, I want to explain what I always understood in reading american or canadian recipes. I understood that almond flour or any other nut flour is made from the remains of the oil producing process and meal results from grounding for example almonds. Maybe I’m wrong, since you are the english speaker please will you find out for us if I was correct? All I definitely know is that you kneed more liquid for flour recipes.
I sure hope I don’t bore you with this.
Gosh it’s so cold outside, at least we have some sunshine.I hope the sun shines on you ,too.