Rocofit Health & Fitness http://www.rocofit.com Take Charge of Your Health with Vancouver Personal Trainer and Kettlebell Expert Rosa Coelho Tue, 28 May 2013 09:00:27 +0000 en-US hourly 1 http://wordpress.org/?v=3.5.1 10 Day Challenge Meal Plan http://www.rocofit.com/10-day-challenge-meal-plan/ http://www.rocofit.com/10-day-challenge-meal-plan/#comments Tue, 28 May 2013 06:55:31 +0000 Rosa Coelho http://www.rocofit.com/?p=5073 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 [...]

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]]> http://www.rocofit.com/10-day-challenge-meal-plan/feed/ 3 Rocofit 10 Day Challenge! Are you up for it?! http://www.rocofit.com/rocofit-10-day-challenge-are-you-up-for-it/ http://www.rocofit.com/rocofit-10-day-challenge-are-you-up-for-it/#comments Mon, 27 May 2013 05:33:53 +0000 Rosa Coelho http://www.rocofit.com/?p=5063 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 [...]

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]]> http://www.rocofit.com/rocofit-10-day-challenge-are-you-up-for-it/feed/ 1 Chia Seed Recipe http://www.rocofit.com/chia-seed-recipe/ http://www.rocofit.com/chia-seed-recipe/#comments Mon, 13 May 2013 07:06:33 +0000 Rosa Coelho http://www.rocofit.com/?p=5055 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 [...]

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]]> http://www.rocofit.com/chia-seed-recipe/feed/ 1 Monika Cerbu Interview http://www.rocofit.com/monika-cerbu-interview/ http://www.rocofit.com/monika-cerbu-interview/#comments Sun, 28 Apr 2013 05:54:48 +0000 Rosa Coelho http://www.rocofit.com/?p=5040 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 [...]

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]]> http://www.rocofit.com/monika-cerbu-interview/feed/ 0 Lettuce Is The New Bread http://www.rocofit.com/lettuce-is-the-new-bread/ http://www.rocofit.com/lettuce-is-the-new-bread/#comments Thu, 18 Apr 2013 00:21:05 +0000 Rosa Coelho http://www.rocofit.com/?p=5036 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, [...]

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]]> http://www.rocofit.com/lettuce-is-the-new-bread/feed/ 0 Are the Paleo, Primal and Caveman Diets Fat Diets? http://www.rocofit.com/are-the-paleo-primal-and-caveman-diets-fat-diets/ http://www.rocofit.com/are-the-paleo-primal-and-caveman-diets-fat-diets/#comments Fri, 05 Apr 2013 17:14:08 +0000 Rosa Coelho http://www.rocofit.com/?p=5025 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.  [...]

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]]> http://www.rocofit.com/are-the-paleo-primal-and-caveman-diets-fat-diets/feed/ 0 Success Trains, Failure Complains http://www.rocofit.com/success-trains-failure-complains/ http://www.rocofit.com/success-trains-failure-complains/#comments Sat, 23 Mar 2013 20:41:30 +0000 Rosa Coelho http://www.rocofit.com/?p=5011 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 [...]

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]]> http://www.rocofit.com/success-trains-failure-complains/feed/ 0 Run Less Lose More Fat With Interval Training http://www.rocofit.com/run-less-lose-more-fat-with-interval-training/ http://www.rocofit.com/run-less-lose-more-fat-with-interval-training/#comments Sat, 23 Mar 2013 17:58:00 +0000 Rosa Coelho http://www.rocofit.com/?p=5006 Rocofit’s Favourite Interval Timer! Gym Boss It’s true phones now have fancy apps but still nothing beats the Gym Boss.

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]]> http://www.rocofit.com/run-less-lose-more-fat-with-interval-training/feed/ 0 Kettlebell Workout – Get Motivated http://www.rocofit.com/kettlebell-workout-get-motivated/ http://www.rocofit.com/kettlebell-workout-get-motivated/#comments Mon, 18 Mar 2013 15:37:56 +0000 Rosa Coelho http://www.rocofit.com/?p=4997 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 [...]

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]]> http://www.rocofit.com/kettlebell-workout-get-motivated/feed/ 0 There’s More To The Primal Diet Than Red Meat http://www.rocofit.com/theres-more-to-the-primal-diet-than-red-meat/ http://www.rocofit.com/theres-more-to-the-primal-diet-than-red-meat/#comments Fri, 15 Mar 2013 01:44:13 +0000 Rosa Coelho http://www.rocofit.com/?p=4970 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 [...]

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]]> http://www.rocofit.com/theres-more-to-the-primal-diet-than-red-meat/feed/ 2 I Have Man Arms! http://www.rocofit.com/i-have-man-arms/ http://www.rocofit.com/i-have-man-arms/#comments Wed, 13 Mar 2013 05:49:17 +0000 Rosa Coelho http://www.rocofit.com/?p=4960 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 [...]

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]]> http://www.rocofit.com/i-have-man-arms/feed/ 5 5 Habits of Very Healthy People http://www.rocofit.com/5-habits-of-very-healthy-people/ http://www.rocofit.com/5-habits-of-very-healthy-people/#comments Tue, 12 Mar 2013 07:16:18 +0000 Rosa Coelho http://www.rocofit.com/?p=4956 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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