RockeyFit Personal Training

Fasting Fasting is abstaining from all or some types of food or drink for a prolonged period of time. After about 8 hours of fasting, the body can no longer receive glucose (sugar) from the liver or muscle, which is the bodies primary source of energy. At this point, the body enters into a state called gluconeogenesis which marks the bodies transition into fasting mode, creating its own glucose from mainly fat. Benefits of Fasting... Reduced Inflammation - while acute inflammation is a normal immune process, chronic inflammation may be involved in the development of chronic conditions such as heart disease, cancer and rheumatoid arthritis. Improved Insulin Sensitivity - allowing your body to transport glucose from your bloodstream to your cells more efficiently May Enhance Heart Health May Improve Brain Function May Be Effective in Extending Longevity Gives Your Digestive System a Break How to fast Start with Intermittent Fasting - I recommend a 12-hour eating window:12-hour fasting window daily, then working up to a 16-hour fasting:8-hour eating window on some to most days *Consult with your physician if wanting to fast longer than 24 hours #fasting #intermittentfasting #health #healthylifestyle #nutrition #fitness #nutritioncoach #personaltrainer #absaremadeinthekitchen

LOVING the amount of girls that have been in the gym lifting some heavy ass weights in just their sports bras walkin around like they baddddddd. It doesn’t matter your body type. Everyone should lift something heavy. Everyone should workout in whatever they feel best in. Strong girls with confidence. We love to see it.

Reasons Why You Should Exercise Regularly: Stress Relief: Exercise reduces cortisol levels (stress hormone) & too much cortisol can make you more insulin resistant which can cause an increase is fat storage around the abdomen. Brain Function: Exercise improves mood, boosts energy levels, improves memory and concentration. It also has been proven to be a better antidepressant than some medications. Reduce Risk for Chronic Disease: Exercise improves your heart health ...and can reduce risk of heart attack or stroke. It also reduces systemic inflammation which is a major cause of many diseases. Improved Detoxification: Exercise is a natural detoxifier by allowing your body to release toxins through your sweat. It also increases circulation to flush fluids that build up in your lymphatic system, even if you don’t sweat. Lowers Risk of Injury: Exercise improves muscle, bone, tendon and ligament strength which reduces your chance of an injury if you were to fall, twist or bend improperly. Improved Ability to Flex For Pics: Training upper body may result in bigger biceps which means better flexing pics for the gram. #exercise #health #fitness #gym #exercisemotivation #gymmotivation #healthylifestyle #flex #flexzone #doitforthegram #personaltrainer #rockeyfit

Client Spotlight This girl has been working her butt off in the gym with me 3 days per week for the past 4 months and it’s PAYING OFF! Our focus is getting stronger and gaining muscle mass and losing body fat is just a byproduct of that. ... Love the confidence and pride she has.

Forest Bathing Forest bathing, also known as shinrin-yoku which is commonly practiced and studied in Japan, means bathing in the forest atmosphere, or taking in the forests through our senses. It is simply being in nature and connecting with it through our senses of sight, hearing, taste, smell and touch. By doing so, we bridge the gap between the human experience and the natural world. Numerous studies have shown that even just a two hour forest bath has real health benef...its and can last up to seven days. So this means you don’t need to forest bathe daily to receive the benefits. Once or twice a week for a few hours will do the trick. Phytoncides emitted by plants are widely believed to contribute to nature’s benefits by inhaling their antimicrobial compounds. They are believed to decrease stress, increase relaxation, prolong sleep, decrease anxiety and improve the immune system. The best part about forest bathing is that you can do it anywhere at anytime, so put the phone down and get outside. #forestbathing #outdoors #nature #hiking #winter #sun #earth #health #longevity

I don’t know if anyone’s told you, but it’s okay to workout and not burn a lot of calories. You don’t have to go hard everytime you workout to reach your fitness goals and sometimes you’re doing yourself a disservice by doing so. It’s GOOD to take a step back and exercise at a slower pace. Take time for stretching and mobility. Focus on your form. Lift heavy weights. Take longer rest breaks. You don’t need to be huffing and puffing and sweating like crazy to get in an effec...tive workout. There are also other ways to increase your caloric deficit other than busting your ass in the gym. Try cutting out snacking during the day to reduce caloric intake or going on a walk during your lunch to increase caloric expenditure. All of these forms have the same goal in mind. So no, just because your Apple Watch says you burned 600 calories during your workout doesn’t mean you had a more effective workout than your pal who only burned 300.

Speed Box Squats: because one day I’m gonna wake up and I’m 95 years old and my body won’t work like it used to but I’m still gonna want to get off my damn chair without any help

1/2 Kneeling Pallof Presses One of my favorite exercises for complete core stability and strength and a more challenging variation compared to traditional standing pallof presses. Cut out your sit-ups and crunches next time and try these instead. ... #core #corestability #corestrength #strength #workout #exercise #injuryprevention #health #fitness #longevity #personaltrainer #rockeyfit

Grandma in her RockeyFit crewneck www.rockeyfit.com