R O C Health & Fitness

21/03/2018

Quick and easy oat cookies!!

- 2 cups of oats (roughly 180g)
- 2 bananas
- 2 scoops of protein powder (i used chocolate)
- Handful of almonds or walnuts

Mix and mash. Spoon cookie size amounts on to baking tray and put in the oven (180c) for 16-18 minutes....
Optional - melt 85% dark chocolate and drizzle on top

18/02/2018

GOT BANANAS? Try this quick and easy protein banana bread!

Mix and mash:
3 bananas
2 scoops protein
1 tablespoon peanut butter

Put in a baking try and cook for 15-20 mins at 180c..sprinkle almonds on top and ENJOY!!

18/02/2018

16/02/2018

Even with challenging workouts you can still sabotage your goals.....if you dont have great nutrition habits! Thats why I wont leave you to fend for yourself. I use myfitnesspal to track what you're eating daily and give you advice where needed!

11/02/2018

"MY LUNGS ARE CRAWLING OUT OF MY BODY!" (Lawrence Webster 11/02/2018)

Pushed for time? Try this 18 minute workout..

Minute 1 - 20 wall balls (men 9kg women 5kg)
Minute 2 - 3 weight plate carry stair climbs (15/10kg
Minute 3 - 10 burpee box jump overs

Rest for remaining of each minute. Faster you go the more rest you get.
Repeat in the sequence for 18 minutes starting each minute on the minute.

Scale the workout to your fitness level by lowering/increasing weight or reps!

10/02/2018

Welcome to ROC health & Fitness. Personal and group training in Middlemount.

Varied sessions involving gymnastics, weight lifting, high intensity circuits to keep you motivated and help you learn new skills.

10/02/2018

High intensity workouts full of variety.