Rock Body Fit

Over the course of 5 months Natasha @quiltedcity has dropped 7.5% of body fat, lost 13lb of fat mass and gained 8lb of muscle. To lose 1% a month of body fat is considered excellent so great job on your performance over these last months. Believing in yourself is key, your health journey is ongoing and there is always room for growth and there are many obstacles you will have to face and overcome to reach personal success. Natasha has continued to both love, believe and never give up on herself through this journey and that is why she will keep growing in body and mind!

Big congrats to this upcoming basketball superstar on finishing first place with her team in the Ontario Basketball Championship!! So proud of all our hard work and dedication over this last year and look forward to all our training ahead!

Big congrats to these amazing ROCKSTARS who are a great example of hard work, perseverance and dedication! These are what community leaders are made of, creating goals and never giving up in the pursuit to achieving them! Thank you for being role models within our team and doing an outstanding job towards your health and fitness goals!!

There are no age restrictions to creating goals and seeking to achieve them. As a parent it is important to both encourage and lead by example, everyone young to old can understand the values of goals and what it takes to make them a reality. Children share just as much value in health and fitness as adults do, the younger we can encourage them to strive for their goals the more successful their mindset will become into the future. ... Let's create leaders in our community!

Class session is in and these champs are working hard for the muscle! The road to your goals is never going to be easy but if you commit to your goals they will unravel within your life in the most positive ways! Today make it a point to write out three small goals you want to accomplish and get them done. Small acts such as these help to align you towards your bigger goals and helps to create the goal mindset. #lifestylecoach

Successful people become successful because they decided to put all their energy into believing in themselves. The #1 formula for success is the belief that you hold within yourself to make it happen. A great way to practice this and become accustomed to speaking positive language to yourself is to follow these 5 reminders. Practicing self love is a great way to pave the way for belief that you are worth the time to invest in and you CAN achieve your goals. ... Change your mindset and you can conquer ANYTHING!!

Every single action you take relies on your ability to believe that you can create the action. Belief in oneself is a powerful tool because it empowers you to have the choice to make changes in your life. You are in control of your lifestyle, the people in it, the actions you take, the lifestyle you create and the journey you walk on, if you want to create a more positive outcome then believe that without a doubt you can! Everyone has dreams and goals but they only have win...gs to fly if you take action towards them. Doubt and fear can only become detrimental and crippling to your journey if you allow them to, what we allow to shape our mental and physical being is ultimately the action that will follow. Believe that you can create the life you dream, with both consistent and persistent action it is possible and with a strong belief in your abilities you are unstoppable! Now go fly high, you are meant for greatness, believe in yourself!

Teams form through a shared vision to both inspire and work towards achieving their goals. It doesn't happen over night rather through support, awareness, respect and dedication they begin to actualize those visions into tangible wins. Building the right team around you is imperative towards both your success and the collectives, surround yourself with those who will never allow you to give up on yourself and will continue to push you towards growing through your goals dail...y! Teams grow together, teams fail together but most importantly teams will accomplish great things together! We rise, we persevere.. we are ROCKS! #rockbodyfit #teamgoals

Fight for her, stand in her corner, give her wings to fly because she is worth it.. she is worth YOUR time! Her strength comes from not allowing her to give up, to continue to push forward even when faced with great challenges and adversity! Believe in her and in turn with dedication and persistence her transformation will unravel itself through time! ... Let her rise as she so deserves because if not now then when?

Happy International Women's Day to some of the strongest, most determined and resilient women I know, my clients! I am proud to have such wonderful individuals in my life who not only inspire me everyday by their work ethic but their ability to rise through adversity and become stronger and more persistent to achieve their goals. You have made the commitment towards improving yourself both mentally and physically, through all the challenges you have faced you never gave up ...and continue to push yourself to transform in the most beautiful ways. You may be everyday women to the world but to me you are role models to your peers and children for everything you fight through to make your life more positive! Remember to continue to rise and persevere because YOU are a ROCK, unstoppable in your pursuits towards your goals. Keep shining ladies, you are leaders! #strongwomen #happyinternationalwomensday

Building beasts at Cornell Performance Academy: Break the Mold, Rise Above ... 255lb to slay the back squat record - Nikki Nikki Shep is unstoppable, couldn't be more impressed by all your hard work and grit you bring day in and day out to your training! You make your coach proud!! Big goals in the making!

Never forget how far you have come to get to the point you are at now! If you feel as if you have had a rough day, week or month... that's ok! You have to embrace both the negative and positive that come with achieving and going after your goals. It is through rising from the negative experiences and learning from them that we are humbled by the positives and successes we gain on our journey! ... Remember that you are where you are today because you didn't give up, you kept going and you will keep moving forward, you are all the motivation and determination you need to succeed... believe in yourself!!

A woman needs to know and believe that she is enough. Take care of yourself, continue to do those things that both make you happy and remind you that YOU are important. The beauty that lies within a woman is her ability to confidently pursue her goals and to continue to believe that she is equipped with the power to create the life she dreams. To believe it you have to act it, you have to play the part each day. Don't forget that one of the greatest relationships you can c...reate is the one with yourself, make 'you' a priority. Remember, it's "ok" to take time aside to pursue what matters most to you, balance is essential to remaining harmonious within. Believe in yourself! You've got this!

Happy Family Day Everyone! This morning Mason & Janice are working on glute activation exercises before starting their lower body workout! Mason is also a participant in our kids bootcamp's and really enjoys spending his days off working out alongside mom!