Don't be the Complainer.

As I started CrossFit Kids today, almost every kid came in complaining about virtual learning.

I understood. The circumstances of today aren’t ideal. But they could be a lot worse. So to start the class on a “positive” note, I had them all go around and say one positive thing about virtual learning.

And then I told them a very important life lesson-No one likes a complainer.

There’s always that one person that’s the first to notice “how hot it is,” “how expensive it is,” or “how hard it is.” And sometimes, we don’t even realize we are the ones doing it and how much we are doing it. We are oblivious to how negative we come across. But what I’ve started to notice is that these complaints and negative voices are contagious and before you know it, everyone has piped in with negative Nancy remarks.

Complaining does not change or fix anything. And for those of us that are aware of these negative vibes, it’s emotionally draining.

So the next time you’re in a tough situation, be grateful for what you have instead of what you want. Be mindful of the energy you’re putting out and remember my life lesson to the kids-no one likes a complainer.

COMMON BUT NOT NORMAL

By Katie Welborn, Nutritional Therapy Practitioner 

• Unexplained weight gain or loss 

• Reflux, burping, and gas after eating 

• Constipation, diarrhea and upset stomach 

• Irregular or missing periods 

• Unpleasant PMS symptoms 

• Headaches, fatigue and dizziness 

• Lack of progress in the gym 

• Difficulty falling asleep 

• Waking in the night 

• Blood sugar spikes and drops 

• Low sex drive 

• Cold hands and feet 

• Strong cravings and binge eating 

• Inflammation, aches and pains 

All of the above are examples of signs and symptoms of dysregulation within the body. The signs and symptoms are quite common, but they are not normal!

As a Nutritional Therapy Practitioner & Nutrition Coach, my job is to help you understand how to support your body nutritionally to naturally bring things back into balance.

I am not a doctor, and I do not diagnose or treat illness. Many doctors find they don’t have enough time with their patients to discuss things like nutrition and lifestyle…that’s where I come in!

Your Body Isn't Amazon.

Your body is not Amazon Prime. It’s not going to show up in 2 days.

Sometimes we get so wrapped up in our goals that we forget about the journey. 

If we only focus on the destination, the “downs” (because let’s be honest-they come with any journey) will cause us to question the entire process and make us want to quit. Adversity is PART of the journey.

As we start to find joy in the journey versus the results, the process becomes what we look forward to.  We look forward to working out and eating well.

 When you get lost in the process, the process becomes the goal.

So while Amazon Prime may be needed for those essential items, it’s not an ideal theory for us to reach our long term goals.

DONE IS BETTER THAN PERFECT

Raise your hand if you are a perfectionist?

How often in life do you let the fear of ‘not being perfect’ hold you back from doing something?

I see this a lot with my clients.

Whether it’s a nutrition protocol, a home project, or a new career path... We become paralyzed by the idea of perfection.

You do not need to eat a completely perfect, “clean”, no sugar, all organic grass-fed pasture raised etc. etc. diet to make progress.

The most important thing you can do is - JUST START.

Stop waiting for the perfect time, or the perfect circumstances because there is no such thing.

Start small or start big, but please just start! Consistent action trumps occasional perfection every single time.

The key to moving ahead is following through.

Are you just going through the motions?

Are you creating real change or are you going through the motions?  There’s a difference.

It starts with a trigger. Maybe it’s the doctor saying you have gained ten pounds since your last checkup. Maybe it’s a close family member being diagnosed with high blood pressure or diabetes. Maybe you just feel like you’re in a rut.

You have your wake-up call and know something needs to change for the sake of your health. But then what?

Do you spend time researching local gyms?  Do you search the internet for heart healthy recipes? Do you shop online for a new pair of workout shoes?

If this is where it ends, you are just going through motion. You have great intentions, but what you need is action. You need to take it a step further. Instead of talking with a personal trainer, do 10 air squats. Instead of researching recipes, throw out all your sugary treats.

Motion Feels like Progress.

Action is progress.

CHOOSE YOUR HARD

By Katie Welborn, Nutritional Therapy Practitioner

Do you ever think about how much time we spend avoiding the thing(s) that we know we have to do, but don’t want to do?  Why do we make things harder on ourselves?

Just like you (and everyone else for that matter), I’ve wasted LOTS of time avoiding the ‘hard thing.’ For me, the lightbulb moment was when I realized how absolutely, positively HARD I was working at AVOIDING working hard. Read that again.

Getting up early to hit the gym before work is hard. But skipping your workout, sleeping in, and then dragging through your day with low energy is also hard.

Carving out two hours for meal prep on Sunday is hard. But scrambling to pack lunches and fix dinners on the fly, day after day, is also hard.

Giving up some of your favorite foods that you’ve discovered aren’t serving your body is hard. But continuing to consume those foods and suffer the consequences is also hard.

CHOOSE YOUR HARD

I try to remind myself in these situations that I am working hard either way - I can either work hard at avoiding, or work hard at embracing. Who do I want to be? The choice is mine. 

You’re not dying.

If you can still talk to me, I promise you aren’t dying.

Some of us didn’t play sports. Some of us skipped out on high school PE class. So as you begin to tackle workouts, you start to feel this overwhelming pressure to stop or quit as you feel pain. But your workouts aren’t painful. What you are feeling is discomfort and you can handle discomfort for long periods of time.

Being uncomfortable is going to be what helps you reach your goals and the potential you might not even realize you have.

The next time you overhear “I’m dying” or “I can’t do it anymore” creep into your head during  a workout, be aware of how it affects your workout. If you put that voice over a loudspeaker, would you be proud? That voice is your biggest coach and needs to be your biggest cheerleader.

Try replacing “I’m not even halfway done” with “I only have two more rounds.”

Try swapping “Don’t stop” with “keep moving.”

Try subbing “This is hard, I can’t do it” with “I can do this and I’m almost done.”

So I promise, you aren’t dying. You are experiencing discomfort. And that is what will give you results.

Life is hard.

Our training should be too.

YOUR DAILY REPORT CARD

By Katie Welborn, Nutritional Therapy Practitioner

Brace yourself - I’m about to talk about poop.

Now I realize that you probably don’t come to social media to read about this kind of thing. But as a nutritional therapist, I would be remiss if I did not talk about digestion and how important it is to overall health and wellness!

If you are my nutrition client, there is a 100% chance I am going to ask you about your poop. How often do you go? What time of day? Is it well-formed / loose / hard / and a bunch of other questions I will spare you for now… WHY? Because that shit is SO important!

I want you to think about your daily bowel movement like it is your daily report card... It gives you a lot of important clues about the health of your digestive system. Constipation, loose stools, undigested food particles etc. can all be important clues that some thing is out of balance and needs to be addressed.

And yes, you should be getting this report card DAILY! I won’t get into the nitty-gritty here on what’s normal versus abnormal, but feel free to DM me if you are curious! And if you are concerned about issues you may have, consider my coaching program – digestion is one of the many health markers we track each day!

Would you like to learn more about the topic of digestion? Let me know at RocktownNutrition@gmail.com!

Is Your Intensity Killing Your Progress?

You have just come off the 2020 Quarantine. Your fitness wasn’t quite as consistent as it was before the world shutdown. You were a little more lenient with the treats after dinner. You had a few more home beverages on the back deck as it got warmer outside (oh wait, was that just us?) You were doing what you had to do to get to the other side.

And then everything slowly starts to reopen and you decide you are ready to make the BIG change. You are ready to be your pre-covid self. You decide to hit the gym six days a week and be super strict in counting your calories to “get back on track.”

You are super motivated. You are doing ALL the right things. Why are you getting farther away from your goal?  Why does it feel so hard all of a sudden?

Because you are focusing all of your energy into your intensity, not your consistency. Going to the gym for ten hours in one day won’t get you shredded, but going a little bit every day will. This is an important mindset shift to avoid frustration and achieve any goal. You need consistency for long term SUSTAINABLE results.

When you start anything, you have motivation on your side. But motivation is like a feeling, it comes and goes. And before you know it, you are putting in more work than what is convenient for everyday life. And this makes it hard to be consistent.

Intensity makes for a good story. Consistency makes for progress.

Here are three ways for you to be more consistent for any goal:

1. Find your Lead Domino. Find the one habit, action, or behavior that once instilled, makes all the other habits easier or nonexistent. This needs to be something that feels easy to incorporate (so you will be more inclined to do it) and once in motion will build momentum for more. Example: Using grocery pickup. This helps you stick to your list and by not going into the store, you are less likely to impulse buy. If you don’t buy it, you don’t have it to tempt you at home because let’s be honest-it’s way easier to resist once as you are scrolling through your app versus resisting it everyday at home.

2. Give yourself an external consequence and verbalize it. What happens if you don’t do your mobility 3x a week?  What happens if you don’t get in your daily step count goal?  Choose something, not food related (because that kinda defeats the purpose, huh?), to keep you more likely to do that habit or action. And then tell someone. Out loud.

3. Find someone to hold you accountable. An accountant to help you stay accountable to your financial goals. A workout buddy to check in with when you hit the gym. A nutrition coach to give you feedback and insight on smart nutrition choices.

So while the “10-day Juice Cleanse” sounds good on paper, its intention is quick results, not long term sustainability.

Find a pattern that promotes long term results.

Build the consistency and you’ll be on the path to success in no time.

YOUR STOMACH DOESN’T HAVE TEETH

By Katie Welborn, Nutritional Therapy Practitioner

I wish I had a dollar for every time I’ve said this to my kids or even my husband... Please don’t gobble your food and swallow big chunks - your stomach doesn’t have teeth!

The goal of digestion is to reduce food to molecules so that the nutrients can be absorbed and used by the cells in our bodies. This starts in the mouth with chewing! Chewing your food not only breaks the food down into smaller particles, but it also sends a signal from your brain to your stomach to secrete digestive enzymes. These enzymes are important in the next steps of digestion in the stomach and beyond.

If you are rushing through your food, maybe eating standing up in the kitchen or in your car, or even just gobbling your food because you are overly hungry, you are compromising the very first and most important step of digestion.

SIT down, SLOW down, and CHEW your food — 20 to 30 times per bite is recommended!

Setting Yourself Up for Success

We don’t rise to the level of our challenges; we fall to the level of our preparation.

“Commitment devices” set us up for long-term success: using our bodies and brains in the way they’ve evolved to be used.

Humans are wired to save energy. For thousands of years, our brains and bodies have evolved to seek the path of least resistance—in other words, we take the easiest route and we are pretty good at it.

We scroll through Instagram because it’s easier than getting out of bed. We put off our lunch because it’s cold outside … and then hit the snack machines because we have no other choice.

Building good habits doesn’t mean overcoming bad ones or ramping up our motivation to suddenly change overnight. Those kinds of changes don’t stick. Instead, we need to leverage our natural human tendencies.

A commitment device is a choice you make NOW that will control your actions in the future. For example, if you make an appointment with your personal trainer, you’ll show up at the gym. If you join a soccer team, you’ll show up for the games. And if you prepare your lunches in advance for the week, you’ll eat them.

Here are two very simple commitment devices you can set up right now:

1. Book your workout appointments in Zenplanner two days in advance

2. Write down what your lunches will be for the week

To make it easy, either eat the same thing every day OR plan your dinners for the week and carry the leftovers over to the next day’s lunches.

Write up your grocery list. Go to the store. Buy the groceries you’ll need for all of your lunches.

Set aside one hour for food prep TONIGHT. Chop up your vegetables, proteins, nuts and seeds. Put them into separate containers. Make enough for the full week.

You don’t need to get fancy: Most of us eat the same thing most of the time, and that’s just fine. Save your variety for dinner.

Commitment devices remove friction and the burden of choice. Do your future self a favor: Make commitments in advance!

FAT DOESN’T MAKE YOU FAT

By Katie Welborn, Nutritional Therapy Practitioner

Don’t even get me started on how dietary fat first got a bad rap, but I am here to tell you that fat is good for you! The ‘low fat, high carb’ dietary recommendations of the 80s and 90s have left Americans sicker and more overweight than ever. Fat definitely has a place in a healthy diet, but not all fats are created equal, so let’s discuss... Essential fatty acids, aka EFAs, are ESSENTIAL because our bodies must have them to maintain optimal health, but the body cannot synthesize them so they must be obtained through the diet. There are over twenty types of fatty acids, but only two are considered to be essential - omega-3 and omega-6.

Essential fatty acid balance is one of the foundations of health, and surprisingly is a common nutrient deficiency. Fatty acids are used in so many important ways throughout the body, from the brain and nervous system, to cell membranes, to production of hormones and many more. Studies have shown that increasing the intake of essential fatty acids, either alone or in combination with other fats and compounds, can increase health, help in treating certain diseases, and even improve body composition, mental and physical performance. EFAs are also critical to your body’s ability to fight inflammation.

As always, the best way to make sure you are getting ENOUGH of the good stuff is to vary a few quality sources of healthy fats across your diet. Examples would be things like animal proteins, oily fish, seeds and nuts, egg yolks, butter and olive oil, avocado and avocado oil, dark green veggies and full fat dairy products.

Dietary fat is NOT the same as body fat, and consuming one won’t necessarily make you gain the other. However, it is worth mentioning that fats are the most calorically dense macronutrient, at 9 calories per gram. So this is not permission to have a free-for-all – we must still account for total calories and macronutrient balance across the diet! Eating too much, or too little, dietary fat can throw the body out of balance and result in unpleasant symptoms.

How To Get 6-Pack Abs From Washing Your Car

It started like any other time I washed the car. Ugh, why do I let it get this bad? I’m going to clean this car and then I’m not letting anyone eat or bring food in the car again. We have all said this at some point, right? Crumbs, wrappers, toys, broken plastic Easter eggs that somehow found their way into my car, one sock, and a few paper receipts. Who leaves the car with one sock? And lastly, why do we still have paper receipts?

OUTSIDE.

I started on the outside. It took no time at all to find and wipe off the large areas of dirt on the outside of my car. It was actually kind of satisfying. With ease, I was able to get the outside of my car shining and clean.

INSIDE.

Upon opening the door and taking all of these random items out of the car, I made two piles. One for garbage (the broken plastic Easter eggs), and one for things I would bring inside (toys and that lonely sock looking for its sole mate). As I removed all the random items from my car, I noticed there were more areas that needed to be cleaned.

The consoles and seats looked grungy. There were crumbs on the floor. After a quick vacuum and wipe down, I felt like I was finally getting somewhere.

But wait...what’s this? The cup holders had grime in them, probably from a spilled drink to two. As I finished those and got deeper into the rabbit hole of cleaning the car, I noticed the seat belt buckles. There were crumbs deep between the seats. Not noticeable unless you were looking for it. I was looking now. The more I cleaned, the more I was finding.

Just as cleaning your car isn’t just about the easy exterior, nutrition isn’t as easy as a diet or meal plan. You have to look at the interior. You have to see which parts of the car are dirty and which parts need the most attention. Your sleep, your water intake, and your stress levels all contribute to a clean car.

Sometimes figuring out what to clean first is overwhelming. If you need help determining the next step, or accountability in your cleaning, reach out to us at RocktownNutrition@gmail.com.

If you are not sure where to start in your routine, “adding to” is normally a much easier starting point than “taking away.” Can you add 30 minutes more sleep at night consistently? Can you add ten more ounces to your water intake? Can you add an extra four ounce serving of protein to your day? Not sure how much protein you need? Click the button below to learn about our nutrition and book a nutrition consultation with our Nutrition Coach Katie Welborn.

Take your time washing that car...it always takes longer than you think and the more you clean the more dirt you will find. Six pack abs are created over time...build the habits and enjoy the process.

The REAL Path to Success

Friends, this is what the path to success looks like. 

You’re going to make progress. Then you’re going to backtrack ALMOST to zero again. Then you’ll make a bit more progress, and then you’ll backtrack ALMOST to the point you were last time. Up, down, up, down. Gain weight, lose weight. Get 20 unbroken pull-ups, fall to 10 again.

But here’s the reason to Keep going.

Every time you loop back, you won’t go quite as far backward as before. The loops get smaller.

And you’ll also start to notice that you’re not backtracking quite as often as before. Someday you’ll look up and think, “Wow, I’ve gone a whole year without gaining any major weight.” And when you have little bumps, thinking this way will help you keep your perspective.

Many people get stuck in that first loop of fitness forever: try something, make progress, fall off. Sometimes their programs, diets or tricks are unsustainable. Sometimes they’re boring. Sometimes they just don’t work.

But usually, after six weeks, the exerciser is a bit further along. And even if he or she falls off, the fall won’t be ALL the way back.

Maybe after a tough quarantine season of too much eating, drinking and resting, you’ve fallen backward. But you can still do CrossFit. You can still show up. You haven’t lost your touch. And next year, when you fall back again, you’ll be even further ahead. You’re building a margin for lapses.

If for no other reason, go to the gym today because today’s problems are slightly less terrible than last year’s problems. Or maybe go to the gym today so you can look back next year and say this year’s problems are way less horrible than 2020’s problems.

THE STRESS BUCKET

By Katie Welborn, Nutritional Therapy Practitioner

I want you to imagine for a moment a bucket full of water, and that water represents the stress in your life.

I’m talking about things like your job, your family, your busy schedule. Your bills and your deadlines. Your hobbies, your marriage, homeschooling your kids. A freaking pandemic! Your poor eating habits, your sweet tooth, your nutrient deficiencies, your dehydration. Your workouts, your lack of adequate sleep, your constantly overloaded brain.

Chances are you are doing okay in some, or even many of these areas mentioned above. But sometimes life finds us with a very full stress bucket - and it begins to overflow. You might know the feeling... I sure do.

So what does this have to do with nutrition? Well, there’s probably not enough space in this caption to fully explain this, but... Under-eating, overeating, blood sugar spikes, deficiencies in vitamins minerals and fatty acids, yo-yo dieting, and inflammatory foods are all major contributors to your stress bucket!

Stress is not always a bad thing, and some stress is necessary. But as with anything in health and wellness, we must maintain a delicate balance, or we run the risk of tipping the scale and dumping our bucket.

If you have a very full stress bucket, it is that much more important to make sure you are supporting yourself through proper nutrition and adequate food. If you have been struggling to “lose those last 10 pounds” unsuccessfully, your stress bucket might be to blame. You might consider working with a nutrition professional who can help you monitor your nutrition in addition to other lifestyle factors and health markers, and help you keep a close eye on your stress bucket.

Why We’re Different

This past winter I vacationed in Mexico. It was a fantastic trip that didn’t allow children. The weather was absolutely radiant, a vast difference to the cold temperatures at home. The food and drinks were delicious. There was sand in my toes and it was hard to have a care in the world. Covid 19 wasn’t even a thing yet.

What made the trip great was the company I was with. Their companionship was what really made the getaway memorable. We had lots of laughs, a few mojitos, and plenty of fun in between. We had such a good time that it surely started a yearly tradition.

You see, humans thrive on relationships. We form them regularly and with almost any kind of entity, living—like a friend, partner or pet—or not, such as a car or barbell. We can even form relationships with characters in books, TV shows and films.

While many of you reading this are more than comfortable spending time alone, we tend to thrive when we’re in the company of those nearest and dearest.

Rocktown CrossFit clients use the phrase “family” and “community” when describing the atmosphere at The Rock. The relationships are “intimate, not transactional.” You can get a transactional relationship almost anywhere. At the grocery store, the gas station or at the gym, where the guy behind the counter, busy cruising the ‘gram, gives you the head nod as you swipe your card.

This is all well and good, but those relationships rarely last, and your loyalty to that business changes as quickly as the price of gas.

Then there are the intimate relationships we form. With our spouse, family and close friends; maybe our doctor or other trusted professionals.

This is where Rocktown CrossFit thrives.

Let us earn your trust.

Brick by brick we are building a house and we look forward to spreading the mortar with you.

We don’t lead a sea of people following a choreographed routine, so we don’t do mass-market relationships, either. We work on a one-to-one basis. As a potential new client, you’ll sit down with us down for a chat about you, your goals and fears, your hopes and wants. We prescribe a structured approach, starting with your most important needs. This might be nutrition, mobility or even confidence.

Your fitness journey at Rocktown CrossFit will always begin with one-on-one coaching. This is how we earn your trust. We don’t sell you on cheap memberships and long-term contracts; we coach you with expertise and care. We want you to develop consistency. We want you to trust us.

Trust is a crucial part of this equation.

We’ll accept you immediately, but for you, the process might be harder.

BALANCE YOUR CHECKBOOK

By Katie Welborn, Nutritional Therapy Practitioner 

Ok, so no one uses an actual checkbook anymore, but bear with me for this analogy... Most of us as adults spend some time paying bills, reconciling our accounts, and planning financially for the future.

Let’s say you have a financial goal, such as saving up for a down payment on a house or paying off a loan… How would you go about reaching that goal? You would probably sit down and look over your bank statements, figure out how you could earn extra money and also where you could save on some of your current expenses. You would develop a plan, and then implement new spending and saving habits to help you reach your goals.

I often use this analogy, that tracking your food intake is a little bit like balancing your checkbook…If you have a nutrition goal that you are trying to reach, you will likely benefit from tracking your food for a period of time. Having a record of exactly what is coming in and what is going out in the diet will give us important clues about our bodies, and will show interesting trends over time that we just wouldn’t know otherwise.

My opinion may be unpopular, but I don’t see tracking your food as “obsessive.” It is not something that we should do because we have “been bad“ or “fallen off the wagon.” It is a tool that we can use to collect data to improve our overall health and wellness!

And for the record, I am a big fan of tracking lots of things — food, sleep, stress, digestion, menstrual cycles, etc. Clients in my coaching program know that we track ALL the things.

HELP—I Can’t Get Off the Toilet!

Why do aging adults end up in assisted-living facilities? It’s right there in the title: It comes down to not being able to get up off of the toilet. It may sound crass, but it is a very real thing.

More broadly, the reason aging adults go to assisted-living facilities is loss of independence. As adults age, basic movement becomes much more difficult. People retire, they are less active, and they have fewer reasons to get up and out of the house. So they sit all day, and their muscles atrophy.

That’s why the need to stay active is so important as we age. We need to find or stick to an exercise routine to preserve our independence for as long as possible—not just for our own sakes, but also so our children won’t have to take care of us or pay someone else to.

The exercise needs of the aging population vary by degree, not kind. What is standing up from the toilet? An air squat. What happens when someone falls and gets back up? A burpee. How do groceries get unloaded from the car? With a farmer's carry.

Aging adult athletes may not be breaking gym records, but they can certainly perform modified versions of everything the rest of the class is doing—and a good coach will know how to guide them. Intensity is relative for every athlete in the gym, while range of motion and movement goals stay the same.

Strength training is another solution to the prevention or reversal of osteoporosis (brittle bones). Even minor slips and falls often result in broken bones in aging men and women with low bone density. Lifting heavy objects increases that bone density and reduces risk of injury.

Group fitness classes may or may not be appropriate for all aging adults. At Rocktown CrossFit we have several 50, 60 and 70-plus-year-old athletes in our classes. While they feel the class setting is best for their goals others choose to continue with private sessions. The point is they are staying active.

Click the link below to talk with one of our coaches about a plan that fits your goals and current fitness level.

We are not elite athletes. We are not looking to break any records. That’s not why we work out. We work out every day so that we can stay out of the nursing home eventually—and so we will never be trapped on the toilet.

TAKE A DEEP BREATH

By Katie Welborn, Nutritional Therapy Practitioner

Last week, I learned about the 4 - 7 - 8 breathing method — a deep breathing technique that can be used to help manage anxiety, stress, and difficulty sleeping. Here’s how it works:

• Start by exhaling completely

• Breathe in through your nose for a count of four.

• Hold your breath for a count of seven.

• Exhale slowly through your mouth for a count of eight.

• Repeat three more times.

By boosting oxygen levels, this deep breathing technique brings deep relaxation and balance to the body. In this parasympathetic (“rest & digest”) state, our bodies are more efficient at digestion, regulation of blood sugar, and detoxification of waste.

Start by doing this once or twice a day, before enjoying a meal, when you are feeling stressed or shortly before bed. I was successful in getting a little one back to sleep last week using this technique, so parents – remember this one!

Chase Goals, Not Rabbits

Here’s why you have a coach:

• There’s too much out there.

• You know you can’t do everything.

• A lot of it looks—or sounds—good.

I’m talking about diet plans, supplements, workout programs or even daily workouts you see on Instagram.

But you can’t do it all, and trying to do too much will actually set you back. Aren’t we all guilty???

People are worried about getting injured, but not everyone recognizes the impact of overtraining. Most don’t realize there’s an optimal amount of training to do, just as there’s an optimal amount of food to eat.

Too little, and your progress will be slow. But doing too many workouts has the exact same effect.

We choose CrossFit for our group training because it’s a great balance: It’s not too little and it’s not too much. But even as intense as CrossFit workouts are, many are tempted to do more.

More is NOT always better. Better is better.

You have a coach. That coach is your filter.

Your coaches are here to tell you what’s optimal, not what’s minimal.

Before joining Rocktown, one of our coaches will sit down with you and give you the best possible prescription based on your goals. 

What we DON’T want is for you to have to guess. 

We don’t want you to try fad diets just because someone else is doing them. We don’t want you to drink a gallon of milk a day just because you saw it online. We don’t even want you to do what everyone else in the gym is doing, because their program is theirs. It’s not yours. Train in a group, tailor individually: That’s what we do.

You have a Coach.

Let us worry about the rabbits. You chase down your goals.