DWTF

Improve Your Full Body Mobility with These 3 At-Home Moves!

In 2019 it's very easy to get locked into one position or another for long periods of the day. Mobility drills are a great way to loosen up from this and just move! They also make great warm-ups in the gym. Today's drill will target all three of the usual "sticky" spots you've probably noticed if...
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Stronger Legs and Better Balance Will Make Your Summer Hikes More Enjoyable. Try This!

With summer right around the corner, Rockaholics are gonna be outside using your legs more. Here is a very simple-yet-challenging sequence of 2 moves ( Reverse Lunge and Side Lunge ) that will get your legs stronger and improve your balance by working one leg at a time, in multiple directions. You'...
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Exercising is Good For Your Mental Health, Too!

Sometimes life has a way of beating you down. It can be annoying when sh**heads like me come in and say “exercise will help you feel better!”. I know firsthand, because I also tell myself that sort of stuff when life beats me down! Every day I have client after client coming in saying how much...
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How to Lose Weight At the Drive-Thru!

It’s 2019. We’re busy people. The convenience of fast food means it can be damn-near impossible to avoid the drive-thru sometimes… I get it. Even without bringing up cost and flavor! I’m also a nutrition coach who helps real people that eat at drive-thrus, lose weight and feel better while...
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Your Hips Attach Your Legs to Your Body. Take Better Care of Them!

There’s a reason I bring up the hips a lot on #MobilityMonday . Your legs are pretty helpful, magnificent things and your hips are where they connect to the rest of you. If you’re doing any sort of activity that involves your legs moving, or sitting for a while (wow! So versatile!) you might find...
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Get Fit For Summer Anywhere, With These 3 Simple Bodyweight Moves!

Since it already feels like summer, here are 3 simple exercises you can do anywhere. (The beach! The park! Your yard! So many fun summer options!) They will target your “swimsuit muscles”, while also loosening up your hips so you can run, hike, and bike-ride wherever your heart desires out there in...
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Thursday Q and A: Developing Willpower For Your Fitness and Nutrition Goals

Willpower is a bitch to develop. Straight up. Some people just think they “don’t have it”. Including a Rockaholic who inspired this #ThursdayQandA! Willpower is a mental game, so as soon as you think you “don’t have it”, you prove yourself right. Luckily, this is a negative thought loop you CAN...
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The Truth About Those Intimidating Stares At The Gym

The gym can be an intimidating place, especially when you’re first starting out. I remember when I first started working out, feeling out of place and insecure. Overcoming that discomfort, accepting the humility, and becoming better by working your way through it, is a big reason why you hear...
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5 Ingredients You Need In Your Kitchen To Eat Healthy

One of the biggest keys to eating healthy in 2019 is simply cooking for yourself. This way you have total control over what goes into your meal. It is good for your body and your wallet. Ideally each meal will contain protein , vegetables , and smart carbs . If you've read those, or other past #...
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Reduce Tension in Your Neck With These Simple Moves!

Your neck is pretty important, connecting your brain to the rest of your body and stuff. If you sit in front of a computer for any amount of time, you’ll probably notice your neck just gravitates towards the screen. It does it while you’re on your phone too, huh? By the time you get in the car,...
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