Sometimes the best motivation is simply doing it! Work hard this week. 10 Swings 10 Pushups feet raised 10 Swings 10 Renegade Rows Rest for 1 minute and repeat for 6-8 Sets Remember to push yourself but to always keep good technique. The more tired you become the more you will need to focus. Stay [...]

This weeks kettlebell advanced workout is the ‘Getting Strong and Loving It’ Workout. Getting strong does not mean bulking up, it means becoming leaner and toned.  Remember 5 pounds of muscle takes up more space than 5 pound of fat. Let’s get to work You will need one kettlebell for this workout 5 Single Leg [...]

Kettlebell Advanced Workout – Let’s Get Serious! This weeks workout is our first advanced kettlebell workout on Rocofit.  We’re moving on to more advanced movements. If this is too advanced for you remember no excuses.  Simply check out one of the more basic kettlebell workouts. We’ve got dozens to choose from. Looking for a simple [...]

This weeks kettlebell and bodyweight workout is the Inner Strength Workout.  There are times where it’s about finding your inner strength to get up and get your workouts in. During these times reflect on the amazing feeling you always have once your workout is done. I’ve never heard of anyone regretting having completed a workout. [...]

Are you a complainer? We’re not just talking about working out and nutrition we’re talking about everything.  If you are a complainer catch yourself next time and STOP.  Complaining gets you no where. If anything it sets you back. It becomes a downward negative spiral. If you want to stop your complaining you have two [...]

Sometimes people tell me they love my arms. Of course this makes me feel amazing. Other times I get told my arms are too muscular and they look like man arms. I use to feel upset and broken by this. I finally realised that nothing had changed. My arms were still the same, it was [...]

Is your smart phone causing you anxiety without you even realising it? Smart phones are simply amazing. It is incredible what they allow us to do. I’m not about to tell you to get rid of your phone. My phone has allowed me to stay connected on line with friends, family, clients, etc. It means [...]

Last month I launched the Rocofit Lifestyle – 90 Day Challenge.  Just two weeks later the results are coming in. I’m so thrilled about this program. I put everything I had in to it. I didn’t know technologically how I was going to make it happen. I had to learn how to video, edit, create [...]

Nutritional Fitness with Monika Cerbu – Canadian Natioal Triathlete Monika Cerbu has been an athlete most of her life.  Here are a few of her cccomplishments: Participated in Triathlon World Championships in New Zealand 2012 Winner of Calgary 70.3 Iron Man 2002 Canadian Obstacle Course Champion Canadian Olympic Distance Triathlon Team Romanian Jr Swimming Team [...]

Who says you can’t still have sandwhiches, chicken burgers, beef burgers, fajita’s or kebabs just because you gave up wheat. Large lettuce leafs are the way to go!  The best thing is the food you eat is so much more flavourful. Tastes are often hidden in big buns or plastic-y wraps. Give it a try, [...]

When people think of the paleo or primal diet the first thing that comes to mind is that it’s the cave man diet where you eat lots of meat, in particular red meat. This isn’t the case. The basis of the diet is to eat real food while avoiding grains, legumes, processed foods and artificial [...]

Salads are the first thing people turn to when they want to lose weight or get healthy.  The problem is most people do it for a few days, then give up because they feel hungry and can’t sustain that way of eating. Salads shouldn’t be rabbit food. They should leave you feeling full and satisfied.  [...]