Rockfitt

No skis in sight but plenty of leg work 🥾…. Think outside ski season to visit these beautiful Alpine resorts 🏔️

Definitely got Mummy’s mouth 😀

Seb at 3 years old - hooray 🥳✨

❤️Valentine’s Day is a strange day …

Why people need prompting to tell their special ones they are loved when truly, in a healthy and happy relationship it is often shown in little, quiet ways each day.

But… it is very nice to read it in black and white 🖤🤍 and chocolate is ALWAYS appreciated🍫❤️

G•Y•M G•L•U•T•E•S

This is a very area specific workout to strengthen the glute muscles 🍑

They are important for lifting, powering us forward and looking nice in jeans 👖💋

For the most effective use of time, I have filled the rest your legs need between sets with core work 😉

• Warm up:

5 mins of bodyweight exercises:

squats - narrow and wide foot position; walking lunges; step ups with each leg taking it in turns to lead; side lunges.

• Working sets:

▪️Bulgarian lunges holding one dumbbell:

8 x reps each side each one with a pulse at the bottom

🔸10 x leg raises then 10 x crunches on the bench

4 sets

▪️Standing Cable kickbacks:

12 x reps each side

🔸10 high plank to low plank ( 5 each side )

3 sets

▪️Squats with Barbell:

10 x reps without fully straightening legs at the top of the movement

🔸30 x bicycle crunches

3 sets

▪️Leg press machine:

12x reps

4 sets ( 2 sets with wide foot position 2 sets with narrow foot position )

🔸Plank hold with forwards backwards rock
Count of 30

4 sets

• Finisher:

💥200 skips ( to finish your jelly legs off!)

• S-T-R-E-T-C-H ( don’t skip it )

[This workout uses equipment in the gym but most of it can be done at home with free weights- or bodyweight ]

➡️ For each exercise choose a weight to use that feels challenging for the last couple of reps of each set ( you should still be able to perform the movement with correct form though)

Enjoy 🍑🔥✌🏻

N•E•W ✨ Y•E•A•R ✨ 2024

Go get it 👊🏻❤️

M•E•R•R•Y 🥂 C•H•R•I•S•T•M•A•S

Wishing you all love, health and happiness ❤️

🎄 W•O•R•K•O•U•T 🎄

This accumulator workout follows the same pattern as the Christmas song 🎶🎅🏻

Each set go back to the to the beginning and work through the numbers before you add the next exercise on.

Using whatever equipment you have, choose a range of upper body, lower body and core movements that will work your entire body - weighted, bodyweight or cardio based - you can make this work load really tough 👊🏻

Then for a post workout mince pie 🥧✌🏻

💛✨💪🏻My Fabulous Friday Crew 💪🏻✨💛

Each one a breath of positivity, kindness and laughter and such a pleasure to coach.

Thank you all for your hard work this year investing in your health, strength, fitness and flexibility 🏋🏼‍♀️🤸🏼‍♀️

Now take time to relax and get ready to take things up a gear in 2024 ✨✨

A book for your Christmas list 📘🎅🏻

📌Since buying it earlier this year I turn to this book again and again. It’s simple and it is sensible.

📌Food is our greatest ally for good health, but the question of what to eat seems to be so complicated.

📌This book gives clear, easy answers about how to eat well and why. Forget misleading calorie counting. Some of it you will be doing and some of it you will not.

📌Read it, put it into action and pass its message on.

[ If you would rather listen to your info Tim Spector can be found on many podcasts 🎙️]

M•A•K•E I•T H•A•P•P•E•N

I’m a list maker- pen and paper kind of girl and I find I’m much more likely to make something happen if I write it down…📝

I want to maintain my strength and improve my cardio fitness in order to stay one step ahead of an ever growing, endless energy toddler 💨
I also want to feel slinky in my jeans 👖 💃🏼

As I’m doing very minimal PT work at the moment I don’t often find myself in an ‘exercise space’ ( even though I never sit still 🙃).
When i do get the opportunity, I haven’t been making use of the time effectively …

🆘 So it’s time for an intervention and to practice what I preach.

So here goes- my repeating 3 weekly cycle of training:

1️⃣
💪🏻Gym session a)
Heavy legs and Back work
🏋🏼‍♀️Gym session b)
Full body resistance circuit
🧘🏼‍♀️Yoga session
👟Walking 5km as many days as possible

2️⃣
💪🏻Gym session a)
Heavy chest, shoulders and core work
🏋🏼‍♀️Gym session b)
Full body resistance exercise / treadmill intervals
🧘🏼‍♀️Yoga session
👟Walking 5km as many days as possible

3️⃣
💪🏻Gym session a)
Heavy arms and glutes work
🏋🏼‍♀️Gym session b)
Bodyweight tri sets with skipping
🧘🏼‍♀️Yoga session
👟Walking 5km as many days as possible

There’s the plan, now it’s time to do it💥
Regardless whether the sessions are 15mins or 50mins I will make it happen !

🎉 41 Y•E•A•R•S 🎉

41 attempts at a photo…

Thank you to my little unit for making today a very special, Happy Birthday 💜

☀️H•O•L•I•D•A•Y•S☀️

Recharging, moving, eating, laughing, loving 💛

G•Y•M T•R•I•P•L•E•S

This is a full body , every muscle doing its job kinda workout using equipment in the gym ( although you can use the same workout format to substitute your own exercises to do at home ).

Each group of 3 exercises has the same rep format and you complete them 3 times WITHOUT REST… rest comes at the end of the 3 sets.

1️⃣
10 x Bench press [ slow reps ]
10 x Heavy weighted squats
5 x Clean and Press heavy disc

X 3 sets

- - - Rest - - -

2️⃣
10 x Seated row
10 x Weighted alternate lunges
5 x Dumbbell bicep curl into press

X 3 sets

- - - Rest - - -

3️⃣
10 x Pull ups [ assisted ]
10 x Barbell Straight leg deadlifts
5 x walkout with a press up

X 3 sets

- - - Rest - - -

⚠️By the way:

*heavy means choose a weight that you are able to keep correct form when completing the exercise but are struggling by the time you have finished your reps-

Any questions, ask away 📲

H•A•P•P•Y 🐣 E•A•S•T•E•R

Wishing you all fun in the sun as you take time out with family and friends.☀️

A chocolate egg + a nice long walk = a balanced bunny 🐰

Oh and here’s 2 kettlebell workouts should you feel like getting the blood flowing and the muscles pumping 💪🏻

Some weeks it’s none
Some weeks it’s one
This week it’s ✌🏻

Gym visits, workouts, runs, stretches - when the opportunity arises in busy lives grab it and enjoy it ❤️

It’s not always as easy as ‘making time’ and ‘prioritising’ … other commitments and people have to be considered but you are a person too 💋

Celebrating the energy, vibrancy and wisdom generations of special ladies pass on to those they nurture and love 💗

https://www.instagram.com/reel/Cp5ZiWpuL0q/?igshid=YmMyMTA2M2Y=

Rachael Rockett on Instagram: "H•A•R•D H•I•T•T•E•R•S These 5 exercises have been around forever - because they are super effective at building and maintaining strength. 🏋🏼‍♀️ Most of my workouts involve at least one of t 6 Likes, 0 Comments - Rachael Rockett () on Instagram: "H•A•R•D H•I•T•T•E•R•S These 5 exercises have been around forever - because the..."

W•H•I•C•H 🏋🏼‍♀️W•E•I•G•H•T?

Creating shape, tone and strength in your muscles requires the right weight for the task… here is a quick guide to work out which weight to choose:

🚫They’re too light if you make it through an entire set without any difficulty.

🚫They’re too heavy if you are not able to maintain correct form and are maxed out halfway through your reps.

💯They’re just right when the last two reps feel like a big challenge.

And no, heavier weights don’t make you bulky ladies 🙄- lots and lots to be said on this.

If in doubt, ask 📲✌🏻

L•O•V•E ❤️

Celebrating the STRENGTH love gives us every day in countless ways, not just on February 14th.

~~~~~~~~~~~~~~~~~~~~~~~~~
I’m not usually one for a quote but I like it ☺️:

“ To the world you may be one person, but to one person you may be the world 🌍 “
~ Dr Seuss

J•U•I•C•E•S & S•M•O•O•T•H•I•E•S

🥦🍏🍎🍐🍊🍋🍌🍓🫐🥒🥕

Good press / bad press so are they really worth adding to your routine?

Let’s begin by saying that of course eating fruits and vegetables is encouraged and essential to us living and thriving.

If you are trying to increase your intake of fruits and vegetables then a whole food ( blending the entire food not just squeezing the juice out) smoothie is a good addition to your food intake.

However if you are looking to replace eating daily nutritionally balanced meals ( either for weight loss or on -the -go ease) with a whizzed up wonder, think and choose carefully.

It actually takes a lot of fruit and vegetables to create one glass of smoothie, providing way too much sugar (calories ) than is necessary for one drink.
Eg: Would you eat a banana, 3 apples, a handful of strawberries, half a pineapple in one sitting? No 😳.

However in one small shop bought smoothie you will find the sugar content of all these fruits without the beneficial fibre to keep your digestion process happy.

A well made smoothie with nutritionally balanced ingredients ( more on that below) can be a healthy choice- particularly as an on the go option and an occasional meal replacement.

Make sure to include the following 4 components:

✅Fats: Avocado, nut butters , coconut oil [ keep your cells functioning]

✅Fibre: Whole Fruits, vegetables, oats , seeds [ keep your gut bacteria and digestion thriving]

✅Protein : Yoghurt, milks , protein powders [ repair and maintain muscle]

✅Greens: Vegetables and other edible plants [ provide antioxidants and vitamins for overall health]

There are so many yummy combinations.
For inspiration, take a look:

https://downshiftology.com/recipes/low-sugar-smoothies/

If you occasionally find yourself standing in front of a row of juices in a shop- the more green ingredients and the less fruit the better. No it won’t be as sweet as you would like but the green is doing good things to your body from the inside out ✳️

There is so much more to say on this topic !

Do you have a go to smoothie recipe or found a good shop bought option? 🥤

S•W•E•A•T and R•E•L•A•X

Can these two terms work together outside of the sauna??

For me and many of us it’s a YES 🙌🏻

My Workouts are few and far between at the moment - and that’s 💯 fine.

So when an opportunity arises I jump on it and make that little pocket of time count.

Allowing your brain the opportunity to only concentrate on the movement of muscles, joints and connective tissue instead of the incessant buzz 🐝 of thoughts that it usually has to deal with in daily life is an underrated way of ~~ relaxation ~~

It is one that has always worked for me.

This maybe the mindful moving in a yoga practice , a run, a heavy metal lifting session or a lung busting boxing drill - whatever method you choose , put your brain into your body and give it a rest from time to time ✨

🤰🏼👶🏼 BUMPS and BEYOND 👶🏼🤰🏼

🔅Pre/ post natal small group personal training - maximum of 8 group members per block. This allows for individualised planning for each person. 👯‍♀️👯‍♀️👯‍♀️👯‍♀️

🔅Classes are designed to challenge and support each member’s physical requirements within an energised group environment. 🏋🏼‍♀️

🔅You will all be at very different levels of exercise ability ( even before pregnancy) and there is no limit to how long post natal you can be! 🤰🏼👶🏼 Babies are welcome 🤗

🔅It’s my job to plan for you to make sure you feel worked and empowered.🙌🏻

🔅Each class includes an info sheet for you to take home that supports the exercise and advice given in class.📝

🔅Classes will end with a time to chat over a coffee and compare notes with other mums / mums in the making.☕️🍰

~~~~~~~~~~~~~~~~~~~~~~~

Blocks will be 8️⃣ weeks long

Group will be 8️⃣ ladies strong

Price is £8️⃣8️⃣ per block or £8️⃣0️⃣ for Cub Family members

First block begins Wednesday 8️⃣th March 2023 at 9:30am in the studio

Please message or call me directly to discuss any questions you may have and arrange a little pre training interview together to discuss your needs.

📲 07584002326
📧 [email protected]

📣🤰🏼🤱🏼Big News 🤰🏼🤱🏼📣

( No not me again …This is a flash back!)

🤰🏼🤱🏼pre and post natal small group personal training coming soon …

Watch this space for more details 🤩…

⚡️Any Gym duracell bunnies out there ? ⚡️

Here’s a top to toe body conditioner of a workout for you…

Upper body and lower body compound exercises ( moves that use multiple muscle groups) are performed back to back without rest to maximise your body’s energy output.

The running interval between sections increases your heart rate and aerobic activity.

Both systems combined = metabolic conditioning = 🔥

For each exercise, choose a weight that is tough for the last couple of reps.

And don’t skip the warm down walk and stretching to help muscles - including your heart and lungs- return to a steady state.

⚡️Warm up :

400M run , 10 press ups , 10 squat kicks x2

⚡️Section 1:

Wide grip cable pull down x 15 reps
Leg press machine x 15 reps
X 3 rounds

400M run

⚡️Section 2:

Chest press machine x 15 reps
Lunges with dumbells x 15 reps each leg
X 3 rounds

400M run

⚡️Section 3:

Barbell shoulder press x 10 reps
Barbell deadlifts x 10 reps
X 3 rounds

400M run and 3 minute walk

S-T-R-E-T-C-H

Rock and rolling into 2023 🥂✨

📣UPDATE on my PT work:

As we move into the New Year I will continue to work limited face to face client hours as my priority is nurturing this little firecracker 💥through his first couple of years - when he is ready to venture off I will be throwing open the studio doors again throughout the week 🙌🏻

I do have an exciting new venture in my PT pipeline that will potentially start in the Spring 🤭🌻

For any ideas, support, training plans, hand holding - get in touch 📲

instagram.com

🎄🥂Dinner not dumbbells for my Friday crew last night.

A big 🙌🏻’Thank you’ 🙌🏻for all your positivity, energy and lust for life in the studio this year- cheers ❤️🥂✨