Rosa Coelho is a Vancouver personal trainer, sport massage therapist and kettlebell expert. She trains clients at Executive Lifestyles, Vancouver's top personal training studio. She is has worked with Royalty, Celebrities, Stay at Home Mom's and Executives. Rosa is a former school teacher turned trainer is passionate about teaching people how to live healthier lives through nutrition, movement and lifestyle choices.
Here we go with our 10 day health and fitness challenge. Remember to choose your workouts and refer to yesterdays post regarding the challenge: rocofit-10-day-challenge-are-you-up-for-it/ Meal Planning is often the hardest part of a health and fitness challenge. What to eat if you eliminate wheat and sugar?! The truth is when you eliminate these two [...]
There’s nothing like a 10 day challenge to really get you going or change things up! The challenge starts Tuesday the 28th of May and ends on Thursday 6 June. Why Tuesday? Why not? We don’t need to wait for the perfect day or the start of a month. Every day is perfect! Here is [...]
This is so simple it’s crazy to think how delicious it is! You can have it either for breakfast or as a snack. Chia seeds are a super super food! This recipe came to me from Jill Boadway a Holistic Culinary Coach of Concious Table Ingredients 1 part chia seeds ( I used a small [...]
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, [...]
Paleo, Primal, Caveman diets…fad? I say who cares! In my opinion these diets have done an incredible amount of good for getting people off processed foods and for coming together and creating communities. It’s true a lot of people argue over the minor details, I get it all the time on my youtube recipe videos. [...]
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 [...]
Rocofit’s Favourite Interval Timer! Gym Boss It’s true phones now have fancy apps but still nothing beats the Gym Boss.
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 [...]
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 [...]
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 [...]
5 Habits of Very Healthy People People who are extremely fit and healthy share similar habits. 1) They eat to nourish their bodies not to lose weight. They base their eating habits on eating real foods and greatly limiting or eliminating processed foods. The don’t follow fad diets or look for quick fixes. 2) They [...]
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