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Posts Tagged ‘fitness’

November 20, 2014

Rock City Fitness Personal Training

Good afternoon! I’m so glad to see some of you enjoyed reading this morning’s collection of random musings. Those kinds of posts are fun to occasionally put together, so I might just have to revisit them every so often.

Today I wanted to share a full review of the workout facility I have been training at for the last month or so!

Rock City Fitness – Personal Training

A little over a month ago, the owner of Rock City Fitness, a new personal training facility in Rochester Hills, contacted me to see if I would be interested in reviewing their 30-Day Personal Training Experience Program.

His timing couldn’t have been better, as I received the email the day I passed my CPT test! I was excited to take him up on the offer and see everything I just studied in text come to life in an in-person one-on-one training experience.

Rock City Fitness Rochester inside gym

Rock City Fitness offers a unique workout environment with three different types of training formats: one-on-one, small group, and large group. Their memberships include a number of personal training options and classes to work with a variety of clients, needs, and budgets.

I started the 30 Day Personal Training Experience the week after running in the Detroit Free Press Half Marathon. I mention this because the owner, Eric, ran in the same race, also a part of Team Kensington for the Hope Water Project! Small world, right?

I scheduled my initial consultation a couple days after the race, and we had plenty to talk about. He explained the ins and out of the introductory program and the services they provide.

Here is the best way to break it down:

• 1 on 1 training offers the most personal experience, including exercise and nutrition programs put together to reach your specific goals. RCF has four different 1 on 1 training plans you can read more about here. All 1 on 1 programs can be structured as private (1 client) or semi-private (2-4 clients), depending on what the client is looking for and what their training budget is.

• Group training is a great option for those who are looking for affordable training with plenty of guidance and motivation. RCF offers two types of group training: small and large group. Small gives more individual instruction while large group offers the dynamic atmosphere and energy of a “team” setting.

• Web-based training: is catered towards clients who want an affordable personal training experience, but prefer to exercise at home or at another gym. Web-based training features custom RCF-designed programs that are strictly online with a unique client dashboard, complete with program instructions, exercise videos, training calendar, progress tracking, and trainer/client messaging. This can also be added to any 1 on 1 or group training program.

I had a specific purpose of reviewing their 30 Day Personal Training Experience, which gives any prospective client an in-depth preview and overview of the gym’s services without having to make a long-term commitment.

Rock City Fitness outside

This program includes an initial client consultation, followed by three 1 on 1 training sessions (with fitness assessments), then three small group classes totaling seven visits. They call it the 30 Day PT Experience, but you set up all of the sessions to fit your individualized schedule and can easily finish before or after the 30 day period. It’s all up to you!

Happy to check it out, I arrived at my initial consult and was immediately impressed by the cool and intimate gym setting.

Rock City Fitness lobby inside

rock city fitness lobby

We began the consultation by going over my goals for training. I was asked questions like “What are your long-term fitness goals?” and “What does staying fit and being healthy mean to you?” He wanted specific answers, which is exactly what I was introduced to in my NASM text: probing for specific numbers or goals to reach towards, also known as S.M.A.R.T. goals.

My first workout session was a 1 on 1 personal training session with Eric. We started by doing a series of fitness assessments (all of which I recognized from my book!) and he quickly gathered information to help create a program specifically geared towards my needs and goals.

Rock City Fitness main gym

As it turns out, I have a slight arch to my lower back during certain exercises and winged scapulas (one predominately worse than the other). I had no idea about either problem! With this in mind, he gave me foam rolling, stretching, and strengthening exercises I could do at the gym and even at home to help those issues.

rock city fitness foam rolling exercises

Each one of my training sessions (both with him and another trainer) started and ended with a variety of these exercises.

My long-term fitness goals (for this program and beyond) are to build up my arm strength (months of mostly running and at-home workouts can only do so much!) and incorporate exercises that will strengthen my legs for running long distances. I’m not interested in gaining or losing weight, but to maintain where I’m at and keep an all-over toned physique.

I left my first training session with a new client binder filled with information on the gym, discounts to stores and services in the area, and plenty of health and fitness tips!

rock city fitness nutrition

At the end of each session, we went over my assessment results, talked about nutrition (the balance of calories in vs. calories out and numbers I should aim for), and overall goals to reach for.

I thoroughly enjoyed the 1 on 1 personal training sessions and was equally as excited to try out the small group classes.

rock city fitness equipment

First I tried FAST Fit, which reminded me of a CrossFit WOD type of class. There was only one other person in my 7 a.m. session, and we each went through a series of total body strengthening power moves on a timer. This class lasted 30-40 minutes and I felt sore before I even left.

Next, I tried out Strong, their resistance-based training class. It moves a little slower and concentrates on doing more (heavier and slower) lifting. This is the class I did dumbbell chest presses with a set of 25s for the first time!

free weight dumbbells rock city fitness

Last, I completed the Rockit class as my final session yesterday. That one was killer! It’s a high energy and fast moving total body workout that usually consists of circuits. The focus is on speed and pumping up your heart rate, so there is also a Rockit Lite class option for program newcomers. This session with high reps (up to 70!) and little rest challenged me the most!

All of their small group training classes and descriptions can be found here.

I really loved exploring the full Rock City Fitness experience.

RCF has a specific mission:

“Our desire is that your new exercise program with Rock City Fitness will do more than improve your physical health — we hope it helps you become more confident and accomplish more than you ever thought in all areas of your life.”

Rock City Fitness Michigan review

They want to build a solid foundation – or rock – to carry you through your happiest, healthiest, strongest you!

Right now, the 30 Day Personal Training Experience (including one consult and six personal training sessions!) is offered at the low price of $79, valued at $340!

Check out their website and give them a call if you’re interested in trying out the PT program for yourself. I highly recommend it to anyone at any fitness level, and especially to those looking for guidance in getting active, getting over injuries, and fitness enthusiasts looking to mix up their current routine!


I want to thank Rock City Fitness for allowing me to test out their program. The opportunity came at the perfect time, and I’m leaving it feeling revved up to jump into the world of training and teaching. I am one hundred percent on board with what their company stands for, and would love to continue training any time I’m invited!

Disclosure: I was not compensated to write this post. I was, however, offered to test out the Rock City Fitness 30 Day Personal Training Program for free in exchange for my review. As always, all thoughts and opinions remain my own!

November 18, 2014

Running in the Snow Again

My week kicked off on a great note with an early morning strength class at Rock City Fitness yesterday!

free weight dumbbells rock city fitness

I will be sharing a full review of their personal training program after my last class tomorrow, but for now, just know I’m being pushed.

I signed up for the 7 a.m. Strong class and completed four different circuits using dumbbells, kettlebells, bands, and medicine balls. Each circuit went down in repetitions and up in weight, and my trainer had me doing dumbbell chest presses with a set of 25s at one point. I can’t remember even attempting that before, so it was nice to know lifting heavier than 15s isn’t completely undoable for me.

I’ll be back to share more about my experience soon!

Running in the Snow Again

As much as I like taking classes and getting into a gym, I also miss my time running outside whenever I take a short hiatus from it. It had been over a week since my half marathon, so I was itching to get out there and get my heart rate up on a run again.

As soon as I got home and opened the windows, I couldn’t help but to pout at the snowy ground and dreary looking skies. They aren’t the most inviting sights to “go out for a run” if you know what I mean.

first real snow of winter 2014

Knowing it might be my last chance to enjoy a “warmer” run in the high 30s, I grabbed Scott, put a coat on Roadie, and set out for a quick two mile loop around the neighborhood.

Hesington family run in winter

I almost feel bad for taking Roadie with us in cold temperatures, but then I don’t. He’s been so bored and anxious at home lately. I knew he needed to get out on this run more than we did!

There were ice patches to dodge and slush piles to avoid, but we did our best to stay on the sidewalks and did just fine.

Can you believe how different this street looks in just two weeks time? It’s almost as if fall never even existed.

running in the neighborhood with roadie and snow

It just started snowing this week, so it hasn’t stuck enough to really be a problem yet. I am still very much getting used to running in it, so I’ll be sure to share any tips or tools I come across as the season goes on.

It’s always a little more challenging for me to breathe in the cold, but it’s also kind of nice at the same time. If I am dressed appropriately and hide the majority of my skin, I can sometimes run even longer than I normally do. I barely feel a sweat until I get back to the house!

running in the snow with roadie

We completed two quick and painless miles in 18:40, which is a pretty good pace of 9:20 with the King of potty sniffs and stops. I asked Scott if this was going to be our last run of the year and he said “nope!” We’ll just have to see how often we get ourselves back out here.

running with roadie in the snow

(Look at that mug! So great.)

It’s currently 16 degrees outside, so it might be a couple days or weeks until a run happens again.

Rochester Hills michigan weather

Seriously. What happened?

I couldn’t really tell you, so until I find the answers or motivation to do anything but sulk over the sight of snow, I’ve been keeping myself happy with warm meals and things.

Today’s breakfast looked a lot like yesterday’s!

eggs chicken sausage and toast with cherry apple butter

Organic scrambled eggs, Al Fresco chicken sausage links, and cherry apple butter spread on wheat toast.

When in doubt, just keep layering and drinking warm beverages.

That’s my theory!


All right. I’ve got to get going and onto a couple of projects, but I’ll be back later this afternoon with the start of this year’s holiday gift guide!

Questions of the Morning

• Have you ever tried to run longer than a few miles in snow? (Any tips?)

• Favorite warm beverage?

I was really good about getting out and running in the snow the first winter after we moved. That one was tolerable. With last year’s Polar Vortex and record breaking cold temperatures AND level of snowfall, I got completely overwhelmed by it and didn’t run for months. I definitely felt out my “normal” self, so I hope that doesn’t happen again! I would appreciate any tips you might have on how to combat running in the snow. Also, my favorite hot beverage is coffee, obviously. Hot tea is the runner up!

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Although I am a certified personal trainer, the workouts I post are what work best for me and might not be the right type of exercises for you.

I am not a registered dietician and do NOT post everything I eat. All content I post on this blog stems from my personal experience and knowledge, and I recommend consulting a doctor or health professional before making changes to your diet or fitness routine.

Also, please understand that affiliate links may pop up on the blog from time to time. I acknowledge when they appear and always genuinely appreciate your support! ♥

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