There is nothing more sad or frustrating then working out regularly only to find you are in the same place you were a few weeks/months ago? Perhaps when you first started you saw a bit of results before plateauing. Don’t give up! Exercising is so important and there are so many benefits other than fat [...]
We are definitely in the groove of our fitness challenge. This workout will have you feeling strong and energised. Using one kettlebell perform the following exercises with no rest between each. 1. 10 Double arm swings 2. 10 Press Ups 3. 10 Front Squats 4. 10 Spidermans ( 5 to each side) 5. 10 swings [...]
This workout is simple yet intense and definitely effective! Workout: 10 Kettlebell Swings 1 Minute Skipping 30 second rest Repeat as many times as you can up to 10 sets. Be sure to keep your form excellent while performing the kettlebell swings. You might get to 5 or 6 sets for your first workout, simply [...]
Fabulous in February Fitness Challenge is here! This is the perfect way to increase your fitness, focus on nutrition and get a head start on spring/summer fitness goals. Listen in to what the challenge is all about: Most of the challenge will be featured on the www.facebook.com/rocofit however if facebook isn’t your thing you can [...]
The rocofit facebook page is growing at a fast rate! Posted regularly on the page are weekly workouts, fitness and nutrition challenges, advice, support and so much more. For those of you not on facebook but would still like to be part of the workouts, listen to rocofit thoughts on various subjects then be sure [...]
This kettlebell workout is a whole body workout! Let’s go for it! Aim to complete this workout 3-4 times in the week Exercises using one kettlebell 1. Deadlifts 5 2. One arm rows 5 each side 3. Single arm swings 5 each side ( if these are difficult then complete 10 double arm swings) 4. [...]
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 [...]
This workout will definitely get your heart rate going! What to do: 10 Kettebell Swings 10 Squat and presses 10 Swings 10 Burpees Complete all four exercises and then take a 30 second rest. Repeat 6 sets of these to start. Throughout the week work your way up to 10 sets! Be sure to push [...]
This is a simple, nutritious and tasty breakfast recipe. Ingredients 1 grated zucchini (courgette) 1 egg 1 spring onion 1 clove of garlic (optional) salt and pepper to taste butter for frying Combine all the ingredients together. Pour a palm size amount in to a hot pan to make a small pancake. Cook for a [...]
These teas are great for detoxing and are delicious! Simple to make. Boil hot water and add a combination of grated fresh ginger root, fresh mint leaves and lemon. These combination’s are brilliant. Put all three together, two or just one, you can’t go wrong! Ginger root in particular is a brilliant ingredient read [...]
Wasting food is not nice especially in a world where many people simply do not have enough. Most people have grown up being told to eat everything that is on their plate, not to be wasteful and to be grateful for what they have. This is good practise when it comes to food…to real food. [...]
What to do when it all goes wrong? When you’ve had one of those weeks where your will power was out the window, you ate everything and anything in sight, moved your body as little as possible and basically felt lousy? Well first of all, it happens! Life happens. 4 STEPS to get you back [...]
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