Author Archives: Brian Azarian

Join Our First Ever 6-Week Holiday Shape Up Challenge

holiday shape-up1The holidays are coming up, Everyone! We know it can be hard to stay away from all the tasty food and treats, and we know that after the holidays it’s always challenging to get your healthy lifestyle back in gear.  That’s why we have decided to offer our first ever, 6 Week Holiday Shape-Up Challenge to help get you in shape BEFORE the holidays!!!!  Let’s work together to hold each other accountable and sign up for the challenge today!

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For only $25.00 you can join the challenge with your regular membership (group classes or personal training). This will also include self-assessments throughout the 6 weeks, weekly email check-ins with nutrition tips and motivation, and of course prizes! The Holiday Shape-Up Challenge begins November 14 and ends December 19.  Sign up by Midnight on Sunday, November 13th to be included – Here!  The goal is to lose the most body fat percentage for the grand prize, and we’ll also be giving away prizes to the person who attends the most group classes and most yoga classes during the 6-week challenge (Individuals can only win prizes in one category).

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So, start your New Year’s Resolution EARLY this year! You could win a $100 gift card to Whole Foods, a one hour massage, a yoga mat bag, and more. Register Here!

Join the challenge and then join us on DECEMBER 19th for a Regenerative Yoga Celebration where we will give away the prizes and celebrate our goals together!!

A Lot More Yoga Classes at Rock Hard Training

We are so excited to start our Yoga and Music classes here at Rock Hard Training. Our first event went really well. We had a great turn out and it was such a relaxing, stress-free start to our Saturday. We had a live musical guest, Shaun Murphy, which really helped with the yoga mood.yoga classes1 It went so well we are offering this class again on November 5. You won’t want to miss our next Yoga and Music class, so sign up now!yoga classes2 Since yoga is becoming so popular, we are now offering even more classes. Come by any Tuesday and Thursday at 7 PM for after dinner yoga, or Saturday mornings at 9 AM. We also would love to add Sunrise Yoga on a weekday – let us know what day would be best for you and we will add the day that gets the most votes!

The Rock Hard Team would also like to introduce our newest member, Chris Watt. He will be teaching some of our upcoming yoga classes. Please give him a warm welcome next time you see him!yoga classes3Are you looking to add yoga into your fitness routine? Our classes suit everybody from beginners to advanced, so stop in and try a class this week. We also offer yoga packages. Contact us today for more information!

A Successful Rock Hard Team Hike Up Mount Jackson

We have another successful team hike in the books for Team Rock Hard! Mount Jackson is a great hike for anyone looking to peak a New Hampshire 4,000 footer. It has a steady incline and a relatively short distance, which makes it easily accessible for all. We geared up expecting the fall weather to bring in gusts of cold wind and even colder weather, but as we ascended, the day grew hotter and hotter.

A little after noon, we peaked Mount Jackson which was our first summit that day. At the top, most of us threw on a wind layer and enjoyed the beautiful rainbow that lingered on as a few clouds made their way across the White Mountains. As the clouds rolled by and the sun rolled in, views of the Presidential Range, including Mount Washington, were made clear. It was beautiful!team hike1After taking some time to eat lunch, fuel up and take the appropriate amount of souvenir photos, we made our descent down. We looped down towards Mount Webster and we hit our second peak of the day. Views from Webster included the Conway Scenic Railroad Train, steep cliffs and endless fall foliage.  After taking our last few LOOKS at the view, we made our way back to the trail head.team hike2All-in-all, our team hike was amazing! As a team, we conquered new territory, made great connections with new friends and enjoyed our time away from all the complexities of life.team hike3Are you interested in pursuing a healthier lifestyle, but hate going to the gym and doing the same thing over and over? Then contact us today! We love helping people of all levels achieve their fitness journey in fun way. Rock Hard Training. Training Redefined.

What Is Plyometrics and How Can It Help Your Workout?

Are your workout routines getting a bit boring lately? Do you want to spice things up a bit? Put the dumbbells down for a minute and think about plyometrics. While weight training is great in terms of developing strength and power, plyometrics can help your body in different ways.  Let me help you put your gains from regular weight training into practical use!
First you’re probably wondering what plyometric exercises are. Plyometrics involve muscles shortening and lengthening quickly, testing your body’s nervous system, and the elasticity and strength of your muscles. Adding in some plyo’s to an existing workout routine is a great way to change things up and harness your speed and agility. Behold, the power of plyometrics!plyometrics1
 Here are some benefits of plyometrics:
  • Faster muscle contractions, which lead to more explosiveness in any sport.
  • Development of power and speed.
  • Improved function of your nervous system.
  • Increased metabolic rate, which can help burn calories at a higher rate.
  • Teaches your body how to produce more force while expending less energy, in turn, becoming more efficient and increasing your endurance by reserving energy for that last push.
  • Minimal or no equipment needed.
  • Suitable for any fitness ability level, following a safe progression under professional supervision , of course!
plyometrics2So, are you ready to get stronger and faster? Click here to sign up now with one of Rock Hard Training’s certified trainers! Or contact us today for more information about plyometrics and how it can help your exercise routine.
Follow us on Facebook and Instagram @burpees_for_breakfast for new Plyometric workout ideas!

A Full Body Work Out Circuit That Will Make You Sweat

We are so excited to start sharing with you guys our very own quick and fun exercise circuits! You can do these right at home or we can help you out when you come in.

This full body circuit is a workout for your whole body.  It won’t be easy, but it will be worth it! We know you have time in your day to get it done, too. So check it out and get exercising!

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We hope you loved this full body circuit. If you’re unsure how to do some of the exercises or just need a little extra motivation, contact us today! We would love to help you get on the right track. Check back here for more circuits like this full body circuit, each week.

New Look, New Pricing at Rock Hard Training!

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Rock Hard’s New Look & New Pricing

Your trainers have been hard at work making the gym look fun and fresh and everyone is loving the way it feels in there.  We thought our home base could use a refresh and now it’s time for our pricing to freshen up too!

We are excited to be offering a NEW unlimited group class pass for just $120/month…That’s right! Although we had to raise the price of our drop in rates and 10 packs, for our members who come regularly this MONTHLY pass is just what you need to save money and get the most out of your Rock Hard Membership.  ROCK ON!!

And don’t worry, this new pricing doesn’t start until June 30th, so you still have some time to scoop up some 10 packs for $100.  As always, keep on working hard and we are here to help!

-Team Rock Hard

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Take advantage of this awesome promotion that gives you unlimited group classes for just $120/month when you sign up for a 6-month membership. GET IT NOW!

If you are looking to change your lifestyle and start getting healthy, contact us today! We offer group training, partner training, and individualized plans!new pricing4

Five of My Favorite Arm Exercises that Will Pump You Up!

You have T-minus three months until beach season, you’ve lost that winter weight and your diet is on track, but the question is, “will your arms be ready for the gun show?” Let’s talk about how to beef those arms up for summer 2016. Here are five of my favorite arm exercises to add more mass to those “pipes” of yours.

First, when it comes to building mass on your arms we automatically think, “more curls = bigger arms,” right? Well, yes but you have to remember your triceps make up 60% of those arms, too- we need to hit these equally as hard and all the different heads within these muscle groups.

 

  1. Dips: No messing around, let’s get right to it! This is an incredible compound exercise that targets the shoulders, chest, and most importantly in our situation, the triceps. Find yourself a dip bar, bench, box, chair or even a set of stairs to perch yourself up on. Lower your body down til your elbows reach a 90 degree angle. Then, pause for a brief second before exploding back to the top, completely locking the elbows out. Focus a ton of energy on this first exercise and don’t be afraid to go til failure, getting low and taking it slow! arm exercises 1
  1. Skull Crushers: Grab a curl bar or straight bar and find yourself a comfy place to lie down (no, this is not nap time). Start with your arms fully extended in the bench press position and while keeping your shoulders completely still, hinge at the elbows, slowly lowering the bar towards your eyebrows. Pause a brief second and fire right back in the same plane of motion, locking out the elbows at the top. This exercise isolates the triceps and is best served in drop sets!arm exercises 2
  1. Single Arm TRX Tricep Extension: Finish em’ off! Time for the unilateral training and a great way to totally tucker those triceps out. Hop on the TRX or find a wall and place your hand at eye level and about arms distance from the wall. Engage the core, come up on your tippy toes and hinge at the elbow, lowering until your forearm touches the wall, then push into your hand coming back up to the starting position. arm exercises 5
  1. Standing Hammer Curls: Now it’s bicep time! You’ll need three sets of dumbbells here, dropping in increments of five pounds. Start with your heaviest dumbbells, begin by standing with your shoulders retracted and depressed, pinching your elbows into your waist- keep them there! It’s too easy to turn a bicep exercise into a shoulder exercise if you’re not careful keeping your shoulders still. The only joints that should be moving here are your elbows. With a neutral grip (palms facing each other), slowly curl both arms up about 60% of the way to the top. If you feel tension leave your biceps and travel to your front deltoids then you’ve gone too far. Keep the tension on the biceps the whole time, with no pause at the bottom. Rep until failure and continue this exercise with the drop sets!arm exercises 3
  2. Single Arm TRX Bicep Curl: Show your arms no mercy! Finish off your biceps with this unilateral exercise using your body as resistance. Take one handle of the TRX and stand facing either side with your arm fully extended. Take a couple steps inward and start your bicep curl with your palm facing the ceiling, keep your elbow elevated at shoulder height the entire time. You can adjust the resistance by taking a step inward or outward and curl until you can’t curl any longer!  arm exercises 4Now that I have shared five of my favorite arm exercises with you, there is no reason not to start on your way to tighter, bigger arms! You will have the arms you have always dreamed of this summer. Not to mention, a lot of these exercises can be done at home, and with little to no equipment. There is no excuse to start working on those biceps and triceps, right now! If you need a little extra motivation, or just some help figuring out how to do these arm exercises correctly, contact us today. We would love to help you out!

 

5 Simple Recipes to Always Keep in the Kitchen

When you are trying to lose weight one of the most important things to remember is that it isn’t about eating less or not eating at all. It’s about eating more of the right foods that will nourish your body, keep you full, and give you lots of energy. Here are five simple, go-to recipes to keep in your kitchen and help keep you on track!

simple recipes11. Protein pancakes:

Blend:

1 c egg whites

1/2 c non-fat cottage cheese

1/2c oats

Topping:

*Microwave for 20s

1/4 raspberries

1T PB2

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2. Overnight oats (yogurt):

1 c yogurt

1/2 c oats

1T flaxseed

1t cinnamon

1t apple/pumpkin spice

1t coconut sugar (or honey)

 

3. Overnight oats (crock pot):

2 c steel cut oats

8 c water

2 apples

1/4 c honey

Cinnamon (and any other seasonings)

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4. Jambalaya (slow cook for 6-7 hours):

4 chicken smoked sausage links (sliced)

3/4 chicken breasts

1/2 bell pepper

1 tomato

1 c water

cajun seasonings

*option: add shrimp in the last 30 minutes of cooking

*Serve over 1/2 c rice or as much cauliflower rice as you like!
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5. Peanut butter balls:

1 jar PB

Oats (enough to create a thick thick dough)

1/2T flax seed

1/2T chia seed

1T dried coconut

1/4 c choco chips/craisins

*mix together and put in fridge for 30 minutes before rolling into balls

 

These five simple recipes are foods you probably already have in your kitchen. If you don’t, add them to your list for your next shopping trip! We hope you will make these yummy foods part of your daily diet, and if you need a little extra help don’t hesitate to ask us!

What is Nutrient Timing and How Can it Help Your Workout?

Eating before and after your workout is essential to improving muscular definition and gains. To ensure that you are getting the most from your workout, nutrient timing is critical. First off, eating five to six balanced meals each day helps to maintain a strong and healthy metabolism, which is the most important thing to keep in mind here. If you have a handle on this and feel like you would like to experiment a little more, you may want to focus on your nutrient timing as part of your healthy lifestyle. nutrient timing2To understand nutrition and how macronutrients digest and process through the body we need to understand the three types of anabolic processes:

  • The Phosphagen System uses Creatine Phosphate (CP) to produce energy. No carbohydrates or fats are used in this process. This is for activities lasting no longer than 10 seconds such as a quick sprint or power lift.
  • The Anaerobic System uses glycogen as fuel. Glycogen in the form of carbs and what is stored in your muscles breaks down to produce energy for activities lasting 30-90 seconds, such as circuit training or boxing.
  • The Aerobic System uses fats and carbs as fuel. This process is for activities lasting longer than 30 minutes consecutively. For example, distance running, elliptical, or stair master training.

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Now that you have a very basic understanding of what types of fuels are used in these systems you can see that it is very important to eat before a workout to ensure that you have enough energy to get through your training session. A good rule of thumb would be to eat a serving of carbohydrates and protein at least an hour before your workout. I like to have four egg whites with a half cup of oats or 2 slices of toast, or one scoop of protein and a piece of fruit.

A post workout meal is also just as important for recovery and muscle growth. After a good lifting session or circuit training, your muscles are craving to be rebuilt, which means you need to eat. It’s ideal to eat no more than one hour after your workout to hit your anabolic window for muscle growth. Remember: more muscle means more fat burn! Therefore, a serving of proteins and carbohydrates is ideal once you get home from the gym.nutrient timing3If you want to focus on your nutrient timing and need a little more help or ideas of what to eat, let us know! We are here to help you get on track with your healthy lifestyle, and we want nothing more than to see you succeed! Contact us today to get started on your new routine.

 

5 Meal Ideas to Keep Your Diet on Track

One of the most important factors for achieving a long-term fitness goal is consistency. In order to see real results, you have to stick to a plan and follow it day in and day out, week after week, until hopefully it becomes a lifestyle. However, I’m not just talking about exercise and working out at the gym, that’s just half the battle. The other is nutrition! Fueling your body throughout the day with lean meats, vegetables, fruits, water and so forth is important, too. Doesn’t seem too hard, right? But what about those moments in our busy lives that completely derails the chance to get a good meal in or even worse, no food whatsoever. Without a chance to consume the macronutrients that your body craves, you’ll have less energy to workout, resulting in fewer calories burned, leaving you one step further away from the goal at hand. The best way to keep this from happening is to be prepared. Being prepared for the week ahead is an extremely effective way to eliminate bad food choices, and it’s  totally easy to do! Here are 5 meal ideas to keep your diet on track all day!meal ideas11. Meal prep on Sundays. Make extra portions, even double or triple the amount, and store the rest in Tupperware. Cut up fruits and veggies and have them ready in bags for a quick snack. I have found this to be a useful strategy. Making sure you always have healthy food options accessible in the fridge will help decrease the chance of eating a box of Pringles for dinner on a night you don’t want to cook, or even worse, telling your trainer the next day you ate a box of Pringles for dinner.

2. Stash healthy snacks at your desk and in your car. Keeping healthy snacks on hand at all times will help prevent time gaps between meals, giving you more energy throughout the day, and also prevent you from grabbing a candy bar from the vending machine. Some healthy snack ideas include almonds, rise bars/kind bars, clementines, bananas, and granola.meal ideas23. Set a timer for every 3-4 hours to remind you to eat. Most of us lead busy lives, finishing one task then moving on right to the next. Often times we forget to eat completely, leaving us with limited energy and dragging by the end of the day. If this sounds all too familiar, set an alarm to remind you to grab a bite to eat and refuel. This will raise your metabolism and give you more energy.

4. Carry a refillable water bottle. Just like forgetting to eat consistently throughout the day, the same can be said about water. Keep a refillable water bottle on hand at all times so you remember to drink water anywhere you go, whether it be at the office, in the car, or at the gym.

5. Protein shakes. Protein shakes are a great meal replacement when you’re on the go and don’t have time to eat a well-balanced meal. Try this delicious recipe: Almond milk, Teddy’s Peanut butter, a banana, and a scoop of 100% whey protein.

meal ideas3Now that you have some great meal ideas to keep you on track all day, get up and start meal prepping! There is no excuse now, make it a habit each Sunday evening to prep your weekly lunch box for work. If you still need some help, or you want more ideas, let us know! We are always happy to help you stay on track on your road to a healthier lifestyle.