Rock Solid Health

Hosting our FIRST kids music class in 2 weeks! Open to littles up to 4. Follow the link below to reserve your spot.

Get ready for a musical adventure at Rock Solid Health with our first pop up music class, Rock Solid Rhythms. Tailored for kids aged 0-4, this pop-up music class is where little ones can discover the joy of movement and rhythm. Join us for a dynamic blend of fitness and fun, as this class will introduce your tiny rockstars to catchy tunes and creative play. RSVP today for a harmonious experience that will have your little tots groovin' and gigglin' at Rock Solid Health!

Our first class is free to the community! Stay tuned for more info on future classes.

https://rocksolidhealthchicago.com/schedule/details/12488

Septembers Success Story, John Rotko

Coming in at 6’0, 172lb, 15.9% body Fat, John has only been with us for a short amount of time, but has made jaw dropping strides in what seems to be a blink of an eye. Here’s his story for the well deserved person of the month:



I'm proud of what I've been able to achieve since joining. Fun accomplishments include the pull-up progression and the Memorial Day Murph workout - hopefully next year I can do less modifications! Most importantly, I think it's good to celebrate the little victories like improving form or just showing up for class after a tough day.

I've struggled with finding the time or energy to stay active throughout my life and have gotten away with my metabolism doing most of the work. As age caught up with me, I became unhappy with the path I was on so I tried a few alternatives but wasn't engaged enough to make considerable progress. Having just moved to Chicago, I needed an outlet. I liked that Rock Solid offers a variety of classes with different focuses and the coaches keep me accountable in all aspects of health.

Consistency can be a struggle. I appreciate that the coaches continue to check in on progress and re-evaluate goals. It helps that I always feel better after a class and that keeps me motivated.My favorite part is the group setting as it's a great way to learn new exercises and engage with others in our community. The outdoor sessions, 3rd Thursdays and other events are what makes RSH special.

I try not to focus on the good/bad numbers, but I definitely notice improvement in my overall health. This has taken shape in the form of better diet, energy, and outlook. I still have ways to go, but I'm excited to continue this journey.

We can’t wait to see you there!!

https://rocksolidhealthchicago.com/member-signup/52 (non members link $40)

Susan Flaherty was the second-place winner of the 8-week challenge, and it was an awfully close second. She shocked us with her ability to turn around and change her diet and has become a solid and consistent member. We are also sad to say this is her last week. She is moving on to a better job, but not a better gym (Ha ha). To give Susan her flowers🌺 before she’s gone here’s her story:



My health and fitness routine prior to rock solid was sporadic and heavily cardio based. I wasn’t following any kind of schedule or plan. I started looking for a fitness studio to become more consistent in my fitness plan.

Since finding Rock Solid, my physical has changed as my muscle definition has grown. I can feel myself getting stronger. My mental and emotional has been a rollercoaster, but Rock Solid has given me a program allowing me to find stability in all the crazy. My greatest achievement has been sticking to a plan and I’ve been able trim down by cutting out a lot of my processed sugars. Cutting out sugar has been the hardest thing. I was able to overcome it by doing the summer slim down for 8 weeks. As hard as it was it allowed me to kick the cravings I would get.

My favorite part is the comfort in seeing the same people coming together each class. I love the class sizes and the one-on-one direction for coaching. It has really allowed me to grow and train stronger while keeping my form in check.

New Program starting this Fall!
Kids, 5th-8th grade
Wednesday nights at 6:30

Small but mighty this year! Thanks to all who showed up, and took on the ultimate challenge today.
MURPH
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run
Memorial Day Tradition 2023

🔥Success Story:
ABENICIO CASIAS

Before coming to Rock Solid, I really disliked going to the gym and I often ignored my physical well being. I knew I needed to start taking my health more seriously if I want to live a long healthy life but I didn't know where to start. I needed a friendly, low pressure, welcoming environment, which after bouncing around a few different gyms in the area I eventually found in Rock Solid. When I first joined I was looking for a way to take more agency over my health and invest in my well being over the long term without really knowing how far I wanted to go with it. Although I try not to tie too much meaning to the number on the scale, there is something very affirming about reaching a long term weight goal. So far I have lost almost 25 lbs and am able to do a pull up where I couldn't before! I think the hardest part was finding a way to integrate a workout routine into my existing schedule. I think changing my mindset around working out as well as the guidance provided from all the wonderful coaches at Rock Solid were the most helpful in turning this into a permanent change to my life. I am immensely grateful for everyone on the team here and I hope to take it as far as I can!

Today can be YOUR day. No matter what happened yesterday, last week, or last year … today can be the day you follow through, you do the thing you’ve been thinking + dreaming about.

If you are looking for some extra support or guidance, head to our website to fill out our inquiry form. Don’t wait another year to start working on yourself.

BOSS lady success @ the studio this morning with Wicker Park Bucktown!! Thanks to all the amazing ladies who came out this morning.

👏👏👏
Tomorrow we are hosting the Women’s networking event, and there is still time to register!
If you are a local BOSS lady come out and meet some amazing women with us tomorrow from 9:30-10:30am. Food + coffee from ( another local woman owned business ).

Can’t wait to see you!

Join us tomorrow at 1pm for some mobility work!

Your body deserves some TLC and this is a fantastic way to do it!

We love to see our members challenge themselves in every class and we are so proud to watch them progress!

Feeling ready to test yourself? Come and join us and we will be happy to help get you started!

We’ve heard this a thousand times before…water is important. It’s an indisputable fact. It does so much for our bodies, we literally can not function without it. But what exactly does water do for us?

In short, water helps with practically everything. But to take a closer look, we will pinpoint a few of the big ones.

It helps with digestion and nutrient absorption - Drinking water before, during and after meals helps your body with food breakdown, dissolving vitamins, minerals and nutrients. Once broken down, water helps distribute those nutrients throughout the rest of your body!

It physically supports the joints and spine - Proper hydration plays a big role in cushioning your more sensitive areas such as your spinal cord. A sufficient amount of water will also lubricate your joints and help lessen the symptoms of conditions like arthritis making movement feel smoother and helping your body to function more at ease.

It can help boost your energy and maximize overall physical performance - Drinking your recommended water intake can positively affect your athletic performance. Strength, power and endurance are all maintained through sufficient water consumption. Inadequate water levels can lead to dehydration, especially during physical activity. This can cause headaches, fatigue and slow responses; all things that can hinder your safety and your gains!

One last thing to touch on. Some people may believe that drinking water causes fluid retention. This is simply not the case. If you provide your body with enough hydration, there will be no reason for it to hold onto excess water. In fact, the exact opposite is true. Drinking a healthy amount of water can actually help the body flush out excess sodium, which in turn can lead to less fluid retention.

Drinking enough water can help maintain and even improve your health so try these easy tips to reach your daily goal. Drink a full glass of water in the morning when you wake up Carry a water bottle with you wherever you go Infuse your water with fresh fruit to switch up the flavor! 🍓

When it comes to exercise, many of us try to rush through our workouts - it feels productive to get the heart pumping and sometimes we just want to get it done and over with! That might be OK when you're out for a run or bike ride, but for many types of exercise, slowing down a bit and focusing on your form is going to give you the best results.

When you take movements more slowly and think about your form, you're asking your body to activate the correct muscle groups to help you complete the movement. Instead of simply completing an exercise, think of yourself as "practicing" that exercise and perfecting it over time.

Let's take the squat, for example. The major muscle groups working during the squat are the glutes and the quads. In addition, the hamstrings will be assisting and the transversus abdominis (yes, your abs!) are helping to stabilize. If done correctly you're targeting some major muscle groups! However, the majority of us have muscular imbalances that can lead to incorrect form, causing the wrong muscles to activate and take over the movement - this can lead to future injuries and in the long-run won't help you build muscle where you want it.

By slowing the squat down and focusing on correct form, we can better pinpoint the weak areas and force those muscles to strengthen. Say you have a hard time maintaining an upright torso in your squat and find yourself leaning forward, this could be an indication of overactive hip flexors (common for those with desk-jobs) and weak glutes. Rather than going through the motions with your forward lean, in focusing on your form in the squat, you can ensure your glutes are activating and you can build that strength over time.

Keep practicing your movements and you'll feel (and see) the difference.

Yesterday's Stretch and Mobility was so much fun! Thank you so much to for hosting us and thank you to all of our members who attended and made it such a special morning! 🪴

And for anyone who couldnt make it this time, keep your eyes on the horizon for new fun things we'll be doing in the future!

Stretching. We all know it’s important, and yet it is often a neglected part of our fitness regime.

Introducing a gentle stretching routine to your day-to-day life has many benefits including preventing injury, reducing inflammation, increasing your freedom of movement and providing you with a self allotted time to slow down for a moment and relax. Regular stretching will help you improve control of your muscles across all ranges of motion, which in turn will help you improve your strength. So many perks! So how do we create and maintain a regular stretching routine?

Start small. While a daily dose of stretching is ideal, start with about 2-3 days a week. Beginning with manageable expectations will help you maintain your new schedule. When possible, start with a foam roller and perform a SMR stretches on key muscles such as the quads, calves or adductors. SMR stretching should be held for a minimum of 30 seconds. Upon completion, move to a set of static stretches.

The length of each stretch will depend on your level of flexibility. Begin with holding each static stretch for about 10-30 seconds, gradually working up to a 60 second hold as your flexibility develops.

Stretching can be incorporated into any part of your day, but keep in mind that your body will be more stiff right after waking in the morning, so incorporate a light warm up before you jump right into a static stretch.

No matter what athletic level you are at, stretching is an important part of your physical and mental wellbeing.

Be patient with yourself and happy stretching!

If you're looking to start your stretching routine but you're not sure how, join us tomorrow at Chicago Plants for a special half price Mobility & Stretch Class at 10am! DM us to register!

Last week we went over the benefits of training in a group program, so let's look to the other side of things and talk about the positive aspects of personal training!

Undivided attention - This is the main attraction for personal training. Whether you’re lifting for the first time, coming back from an injury or just like to be guided through your workouts, private sessions with a trainer will ensure that you're using proper form and that all of your questions will be answered.

Personalized workouts - When you sign up for personal training, you’re signing up for an exercise routine that is tailored to you and your needs. Looking to avoid high-impact workouts? Feeling like your core has been weak lately? These are things that your trainer will take into account when they write your training program and for many, this is an invaluable tool. This can be incredibly motivating as you work through your personalized workout routine.

Accountability - Working 1-on-1 with a personal trainer brings a very distinctive form of accountability to the table. You have someone who is working with you towards the same goal, your well-being! This helps many people stay on track in a way that is different from working in a group program.

If you’ve ever doubted yourself during your workout, trainer support can be just what you need.

Feel free to reach out and see which of our amazing trainers are the best fit for you!

Needing some relaxation?

Don't forget to nab a spot in our Stretch and Mobility class every Sunday at 12:30.

It's the perfect way to round out your busy week!

We are so excited to announce a new neighborhood collaboration!

Join us on February 7th at 10am inside Chicago Plants for a relaxing Mobility and Stretch class lead by Coach Briana.
Come for some gentle movement amongst some gorgeous plants; there's no better place to set the mood for some quality self-care.

We are offering a special discounted price of $15 for non-members, and there are limited spots available so
DM or email us to register!

Event will be held at 2321 W. North Ave 60647

We are so excited to announce a new neighborhood collaboration!

Join us on February 7th at 10am inside Chicago Plants for a relaxing Mobility and Stretch class lead by Coach Briana.

Come for some gentle movement amongst some gorgeous plants; there's no better place to set the mood for some quality self-care.

We are offering a special discounted price of $15 for non-members, and there are limited spots available so DM or email us to register!

Event will be held at 2321 W. North Ave 60647