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Rock That Fitness with AnnaRockstar

Rock That Fitness with AnnaRockstar

By Anna Wilson

Real talk about truly living life to the fullest at any age by transforming your mind and body... living your best fit ROCKSTAR life. Your host, certified personal trainer, nutrition coach and registered nurse, Anna Wilson helps you understand the facts about nutrition for fat loss, the benefits of strength training and how to transform your mind to get lasting results!

For more information about AnnaRockstar Fitness: www.annarockstarfitness.com/
Currently playing episode

RTF# 44 Mastering Time Management: Overcoming Barriers and Achieving Success

Rock That Fitness with AnnaRockstarApr 10, 2023

00:00
51:01
RTF# 96 Why Revisit Your Why

RTF# 96 Why Revisit Your Why

Welcome to another empowering episode of the Rock That Fitness Podcast! Today, I get into the secrets of staying motivated on your fitness journey by filling your toolbox with these essential tools for success. One of those tools is defining your fitness goals by clarifying your vision for success. Your vision for health and fitness extends beyond your goals and purpose since it represents the ultimate outcome. This clarification will also help you connect your fitness goal to your underlying purpose or "why." By understanding the deeper motivations driving your actions, you'll cultivate a sense of purpose that fuels your commitment and resilience. I also teach you how to align your actions with your core values and overarching purpose, empowering you to stay committed and motivated even when faced with challenges! Get ready to elevate your fitness journey to new heights with these practical tools. Whether you're just starting out or needing some new motivation, remember that you have the power to transform your health and well-being from the inside out. Let's embark on this journey together and unlock the full potential of your Rockstar self! Links: Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Join Rock That Fitness Group Coaching https://www.rockthatfitness.com/workwithus AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/ Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this License code: RBWENWHGXSWXAEUE
Mar 28, 202439:59
RTF# 97 How a Mindful Practice Can Transform Your Life

RTF# 97 How a Mindful Practice Can Transform Your Life

Welcome to another soul-nourishing episode of the Rock That Fitness Podcast with Anna Rockstar, where I explore the transformative power of mindfulness and how incorporating a mindful practice can revolutionize your life.


I kick off this episode with a song to set the tone for our exploration of mindfulness. It’s not completely related.. Just me and my guitar for fun! ;)

Let the music uplift your spirits as you embark on this journey of self-discovery and transformation!

This conversation today is inspired by the incredible stories and feedback shared by members of the RTF community. I’m grateful for the opportunity to get into the topic of mindfulness and its profound effects on our lives.

Discover the power of presence, awareness, and intention as I discuss the transformative potential of mindfulness in every aspect of your life. You are also going to learn why incorporating mindfulness into your daily routine can be a game-changer for your mental, emotional, and physical health!

As always, I share practical tips and techniques for integrating mindfulness into your life such as simple breathing exercises and meditation practices. 

Whether you're new to mindfulness or seeking to deepen your practice, this episode will inspire you to embrace the beauty of the present moment and unlock the full potential of your Rockstar self!


Links:

Join Rock That Fitness’ Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Join Rock That Fitness Group Coaching https://www.rockthatfitness.com/workwithus

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Mar 25, 202452:53
RTF# 95 Update from Previous Rockstar Spotlight Nicole Guerrieri!
Mar 12, 202432:39
RTF# 94 Testimonial of Rockstar Body and Mind with Susi Chambers!
Mar 12, 202430:35
RTF# 93 Recent Reflections and New Offerings with the A-Team 
Mar 11, 202440:09
RTF# 92 Why Fiber is Needed for Weight Loss & Weight Management
Mar 04, 202440:20
RTF# 91 Life Updates & Crush Your Cravings Challenge
Feb 26, 202439:15
RTF# 90 The Vegan vs. Omnivore Diet with Alan Aragon

RTF# 90 The Vegan vs. Omnivore Diet with Alan Aragon

Welcome, Rockstars! Guess what?? Alan Aragon is back! Alan is a nutrition researcher, educator, and author with over 25 years of success in the health field and is highlighting the importance of using evidence based information to help you live your best Rockstar life!


After Alan and I catch up as friends, we get right into today’s topic talking about the age-old debate of vegan vs. omnivorous diets. Spoiler alert… Alan and I are team omnivore! But don’t worry, we discuss why we are team omnivore using critical thinking skills based on what the current research is showing.


Alan and I also talk about supplementation and how people who eat any form of diet would benefit from taking certain supplements. We also discuss how there is no way to eat all of the essential vitamins and minerals through a vegan diet so it is imperative to use supplements. 


As Alan and I wrap up, we leave you with key takeaways to empower your dietary journey. Whether you choose to embrace a vegan lifestyle, opt for an omnivorous diet, or find a balance between the two, the most important thing is to prioritize nutrient-dense, whole foods that support your health and well-being.


Make sure to listen to the end of the episode to hear about our new FREE Crush Your Cravings Challenge starting March 4th!

DEADLINE to join this fun & effective challenge is March 1st!

JOIN NOW!! CLICK HERE for more details!


Alan's Resources:

Website https://alanaragon.com

Instagram https://www.instagram.com/thealanaragon/

Flexible Dieting Book https://alanaragon.com/flexibledietingbook/

The Protein Book https://alanaragon.com/proteinbook/


Links:

RTF#17 Interview with Nutrition Researcher & Educator, Alan Aragon https://spotifyanchor-web.app.link/e/Pw86R0bjBvb

RTF# 31 Calorie Deficits, Diet Quality, and Optimal Nutrition for

Weight Loss with Alan Aragon https://spotifyanchor-web.app.link/e/NfxqmfoCtwb

RTF# 47 Alan Aragon Returns! Exploring the Latest Research on Body

Recomposition, Plateau Busting, and Building Muscle at Any Age https://spotifyanchor-web.app.link/e/moLBu0SJIzb

Join Anna's Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.annarockstarfitness.com

Join Rock That Fitness Group Coaching https://www.annarockstarfitness.com/rockthatfitness

AnnaRockStar Instagram https://www.instagram.com/annarockstarfitness/

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Feb 19, 202401:10:09
RTF# 89 The Skinny on Carbs: Are They Good or Bad?
Feb 12, 202443:19
RTF# 88 Tailoring Weight Loss Strategies for Different Goals

RTF# 88 Tailoring Weight Loss Strategies for Different Goals

Hey, Rockstars! Coach Abby and I come together for a heart-to-heart catch-up on life. Next, we get to business talking about a topic that hits close to home for many: weight loss. We'll explore different approaches based on where you are in your journey, from beginners with more fat mass to seasoned individuals frustrated with stubborn fat.


Coach Abby and I dissect the various approaches to losing fat, recognizing that one size doesn't fit all. Whether you're a beginner or an experienced individual, understanding your unique journey is key.

For the beginner woman carrying more fat mass, struggling with consistency in both strength training and nutrition, we offer practical tips and guidance. Learn how to kickstart your journey and build sustainable habits for lasting success.

For the seasoned woman frustrated with the inability to lose fat for the desired physique, we delve into strategies to break through plateaus. From tweaking nutrition to optimizing workouts, discover ways to reignite progress and achieve your Rockstar physique.

So ladies, hit play and join The A-Team as we unravel the nuances of weight loss, offering insights and strategies for every Rockstar on her unique journey!


Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Feb 05, 202447:20
RTF# 87 How To Be More Consistent with Your Habits

RTF# 87 How To Be More Consistent with Your Habits

Let’s get into it, Rockstars! In today's episode, I talk about the art of consistency—the secret sauce that transforms habits into powerful life-changers! What’s a RTF episode without actionable steps that you can use as soon as you finish this episode 🤪.


A quick breakdown of topics are:

⭐️Learn the strategies and mindset shifts that turn sporadic efforts into sustained, transformative actions.

⭐️Delve into the nuances of struggles and challenges. Discover how changing your language can make all the difference in navigating the ups and downs of your journey.

⭐️How we perceive ourselves influences our ability to stay consistent. I discuss strategies to align your identity with your goals for lasting success.

Hit play and immerse yourself in a conversation that unlocks the secrets of consistency. Whether you're forging new habits, facing challenges, or seeking a mindset makeover, this episode is your guide to Rockstar-level consistency!

After the episode, make sure to get yourself on the waitlist for the 4th round of Rockstar Body & Mind 6 Week Challenge→ CLICK HERE

You don’t want to miss it!


Links:

RTF# 79 Unleashing Your Power: Crushing Self-Limiting Beliefs  https://spotifyanchor-web.app.link/e/Ji8Fg3AgKGb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Jan 29, 202459:16
RTF# 86 How to Never Give Up with RTF Rockstar, Diane McKenzie!

RTF# 86 How to Never Give Up with RTF Rockstar, Diane McKenzie!

Rockstars, get ready to be inspired as we shine the spotlight on an incredible member of our community. Join me in welcoming Diane, our Rockstar Spotlight of the Month! Diane, a Pittsburgh sports enthusiast, devoted wife, mom, and occupational therapist assistant, is living her best Rockstar life.


In this episode, Diane talks about her health journey that goes much deeper than nutrition and fitness. From overcoming insecurities to cultivating a more loving relationship with her body, Diane's story is a testament to the transformative power of community, support, and self-acceptance.


Diane also opens up about a significant moment in her life—an unexpected biking accident that led to a knee surgery. Learn how she navigated this challenging period and emerged stronger, both physically and mentally, with the unwavering support of the RTF sisterhood.


Explore the profound impact of Rock That Fitness on Diane's mindset. So, hit play and immerse yourself in Diane's empowering story. Whether you're on your fitness journey or seeking inspiration for a mindset shift, Diane's journey is sure to resonate and uplift your Rockstar spirit!


Links:

GET ON THE INTEREST/ WAITLIST NOW for

Round 4 of ROCKSTAR BODY & MIND 6 Week Challenge!

Details here--> https://www.rockthatfitness.com/bodyandmind

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Jan 24, 202444:39
RTF# 85 Brett Scranton and Your Gut Biome: Your Digestive Journey to a Happier, Healthier You!
Jan 15, 202401:18:34
RTF# 84 Remember to KISS (Keep it Simple Sis): Simple Guide To Getting Started with Weight Loss

RTF# 84 Remember to KISS (Keep it Simple Sis): Simple Guide To Getting Started with Weight Loss

Hello Rockstars! The A-Team is back in action, and in today's episode, Coach Abby and I are discussing the powerful philosophy of KISS - Keeping it Simple Sis. Join us as we unravel the magic of simplicity in navigating getting started making healthy changes! In a world that often feels overwhelming, KISS is a refreshing mantra. Coach Abby and I share insights on embracing simplicity as a guiding principle to cut through the noise and find clarity. From health and fitness to personal growth, we discuss how simplicity can be a game-changer in achieving your goals. Get ready for practical tips and strategies to incorporate KISS into your daily routine. As always, Coach Abby and I provide actionable steps to simplify your mindset, habits, and decision-making processes for a more streamlined and empowered life! Thank you all for your ratings of the podcast! Don’t forget to keep those comments and reviews coming in so you can get a shout out on an episode! Let’s spread the Rockstar message far and wide ⭐️❤️. Links: Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this License code: RBWENWHGXSWXAEUE
Jan 08, 202453:52
RTF# 83 Harnessing the ENERGY of 2023 to Power up a Rockstar 2024
Jan 01, 202449:12
RTF# 82 Radically Responsible: Ditching Resolutions for Tangible Goals in 2024
Dec 25, 202335:40
RTF# 81 Why One On One Coaching is a Game Changer: Steph's Story!

RTF# 81 Why One On One Coaching is a Game Changer: Steph's Story!

Dec 18, 202342:57
RTF# 80 The A-Team Talks About New Year's Resolutions and Goal Setting

RTF# 80 The A-Team Talks About New Year's Resolutions and Goal Setting

Hello Rockstars! Get ready! The A-Team is back!

In this episode, Coach Abby and I dive into the world of New Year's Resolutions. As the new year approaches, many of us contemplate whether or not we should make resolutions. So, as always, we share our insights on setting realistic and impactful expectations! We discuss the importance of specificity to create goals that align with your unique journey.


Our conversation extends beyond the initial excitement of January by exploring strategies for maintaining momentum throughout the year and transforming resolutions into lasting lifestyle changes!

Whether you're a resolution enthusiast or a skeptic, this episode offers valuable insights to make 2024 your most empowered year yet.Here's to embracing the journey, setting impactful goals, and rocking your way to success!

Applications for 1:1 coaching are now open! Make sure to apply before the December 21st deadline. Only a few spots are left→ https://www.rockthatfitness.com/coaching

Thank you all for your ratings of the podcast! Don’t forget to keep those comments and reviews coming in so you can get a shout out on an episode! Let’s spread the Rockstar message far and wide ⭐️❤️.


Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Dec 13, 202301:06:06
RTF# 79 Unleashing Your Power: Crushing Self-Limiting Beliefs

RTF# 79 Unleashing Your Power: Crushing Self-Limiting Beliefs

Hello Rockstars! I can't help but express my excitement over the incredible Spotify Wrapped stats for our podcast. It's heartwarming to see the love and support from our listeners, especially with episode RTF# 31 with Alan Aragon being the number 1 listened to episode. Your engagement has truly allowed this podcast to flourish and reach more women, and for that, I'm grateful.


Getting into the heart of the episode, I explore the definition of self-limiting beliefs and discuss the most common sayings I hear from women when talking about how they can’t achieve their health and fitness goals. By identifying these phrases, we can better understand the patterns that may be holding us back.


But don’t worry girl! I also discuss a few practical strategies for overcoming your self-limiting beliefs! From recognizing these beliefs to cultivating a positive mindset, I'll explore actionable steps that can move you towards personal growth. Remember, you have the power to crush those self-limiting beliefs and reach new heights. Let's continue to uplift and support each other on this incredible journey of growth and self-discovery!



Thank you all for your ratings of the podcast! Don’t forget to keep those comments and reviews coming in so you can get a shout out on an episode! Let’s spread the Rockstar message far and wide ⭐️❤️.


Links:

RTF# 31 https://spotifyanchor-web.app.link/e/NfxqmfoCtwb

RTF# 32 https://spotifyanchor-web.app.link/e/DnBpkzblqxb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Dec 04, 202301:05:47
RTF# 78 Navigating Holiday Parties & Alcohol with Family, Friends, and Festivities!

RTF# 78 Navigating Holiday Parties & Alcohol with Family, Friends, and Festivities!

Hey Girl hey! I am so excited to have Olga Geissler back on the pod. As a reminder, Olga is a registered nurse who works in a high stress trauma PACU. She also is a coach whose passion is helping women reach their highest level of health and wellness especially those who are working to be alcohol free.


This episode is truly epic!! It really feels more like a conversation between old friends on my living room couch more than a podcast. Some topics discussed are:

⭐️Making a plan

⭐️Setting a limit and sticking to it if you decide to drink alcohol

⭐️Allowing others to do them and not letting their decisions impact your life

⭐️Redirecting the conversation about being alcohol free towards increasing connection with others

Join me as I have a wonderful conversation full of vulnerability, curiosity, and love with my friend Olga Geissler!

Click the link to learn more about Rock That Fitness Membership and join the band NOW!--> https://www.rockthatfitness.com/rockthatfitness


Links:

RTF# 70 Alcohol and Your Health with Guest Olga Geissler https://spotifyanchor-web.app.link/e/n03syo36oEb

The Naked Mind by Annie Grace https://thisnakedmind.com/

The Naked Mind Facebook Group https://www.facebook.com/groups/TNMgroup

Olga Geissler Instagram https://www.instagram.com/olgageissler/

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Nov 29, 202301:25:14
RTF# 77 How to Stop Making Excuses & Take Back Your Health & Fitness

RTF# 77 How to Stop Making Excuses & Take Back Your Health & Fitness

Okay, deep breath everyone! I am getting super personal with the intent to help you to take back your own health, both physically and mentally! I’m not going to lie, this episode is scary for me to release. I have been pretty candid about my fitness story but this episode has more about my childhood and history which have affected me for years. This episode is truly about the reason behind why I started Rock That Fitness. I have made sure not to let my past define me and I thankfully have used those experiences to grow not only for myself, but as a leader to help other women find community and joy in their lives. Click the link to learn more about Rock That Fitness Membership and get ready for open enrollment November 27th!--> https://www.rockthatfitness.com/rockthatfitness Links: Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this License code: RBWENWHGXSWXAEUE
Nov 20, 202350:47
RTF# 76 From Bootcamps & Binge Eating to Strength Training & Mindful Eating: Rockstar Spotlight of the Month Jen Plekan!

RTF# 76 From Bootcamps & Binge Eating to Strength Training & Mindful Eating: Rockstar Spotlight of the Month Jen Plekan!

Hailing from Buffalo, New York, Jen wears multiple hats as a devoted wife, mom, and finance manager. She has been an integral part of the Rock That Fitness community for over a year and her journey is truly inspiring.

Jen's story echoes the experiences of many of us. Before finding her home in RTF, she grappled with brain fog and struggled with self-esteem. Her go-to workout routine involved intense bootcamp-style workouts, and she found herself in a cycle of secret binge eating, hindering her fitness aspirations.


Over the past year, Jen has undergone a remarkable transformation on various fronts. She's cultivated a healthier mindset towards food, allowing her to practice mindful eating even in public settings and embracing the power of consistent strength training.


Jen's journey is a testament to the transformative power of Rock That Fitness! Join me in celebrating Jen Plekan, a Rockstar whose journey exemplifies the positive impact of dedication to both mental and physical health. Her story is a beacon of inspiration for everyone on their fitness and wellness journey!

Click the link to get on the waitlist for the Rock That Fitness Open Registration starting November 16th!--> https://www.rockthatfitness.com/rockthatfitness


Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Nov 15, 202345:52
RTF# 75 Focusing On What You Want; Achieving Your Weight Loss & Strength Gain Goals!

RTF# 75 Focusing On What You Want; Achieving Your Weight Loss & Strength Gain Goals!

The A-Team is back for another episode of the Rock That Fitness Podcast! This episode is inspired by a Tony Robbins quote “Where your focus goes, your energy flows” along with my own activities that I am currently focusing on. Coach Abby and I start by talking about creating goals based on what you truly want your life to look like! This happens by being specific, getting clarity, and creating a plan to make your goals happen. We continue our conversation on maintaining focus by reflecting on: ⭐️Having the “delusional” belief that you can achieve your goals ⭐️Reciting daily affirmations ⭐️Shifting your identity can create a path to your goals ⭐️Having a like minded community to hold yourself accountable Thank you all for your comments and reviews of the podcast! Don’t forget to keep those coming in so you can get a shout out on an episode! Let’s spread the message far and wide ⭐️❤️. Click the link to get on the waitlist for the Rock That Fitness Open Registration starting November 16th!--> https://www.rockthatfitness.com/rockthatfitness Links: RTF# 28 What Do You Want in 2023? Set Your Goals, Work on Your Goals, and Keep Working on Your Goals! https://spotifyanchor-web.app.link/e/v3CA3ZsaTvb RTF# 42 Finding Consistency, Crushing Goals, and Breaking Free from Emotional Eating with RockStar Spotlight of the Month Nicole Guerrieri https://spotifyanchor-web.app.link/e/WOL5adRAOyb Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this License code: RBWENWHGXSWXAEUE
Nov 08, 202358:54
RTF# 74 Answering Your Questions: Macros, Menopause, Intermittent Fasting, & Loose Skin
Oct 30, 202352:23
RTF# 73 Exploring Emotional Eating: Your Questions, Our Insights

RTF# 73 Exploring Emotional Eating: Your Questions, Our Insights

Welcome to the Rock That Fitness Podcast! This episode is inspired by you, the listeners! This topic was by far the most asked about during a recent IG Q&A. So, today I am going to talk about emotional eating. As a heads up, this episode is NOT for people who have a diagnosable eating disorder. If that is you, I encourage you to seek help from a mental health professional.


For the rest of us, Girl, I get it… I truly understand how emotional eating can impact your life in many aspects cause I’ve been there! So, how was I able to overcome my emotional eating tendencies?

First, understanding your habits and self-limiting beliefs that perpetuate emotional eating is key. Then retraining your brain to learn new skills is highly encouraged by using specific steps that can help you overcome emotional eating such as:

⭐️Awareness

⭐️Emotional regulation

⭐️Substituting the habit

⭐️Support and accountability

⭐️Mindful eating

Click the link to get on the waitlist for the Rock That Fitness Open Registration starting November 16th!--> https://www.rockthatfitness.com/rockthatfitness


Links:

Bob Newhart Stop It Clip: https://www.youtube.com/watch?v=jvujypVVBAY

RTF#9 How to Build Healthy Habits and Understanding the Habit Loop! https://spotifyanchor-web.app.link/e/JcCYP5njBvb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Oct 23, 202356:46
RTF# 72 Improving Mindset with Food & Exercise with Rockstar Spotlight of the Month Kim Raibourn!

RTF# 72 Improving Mindset with Food & Exercise with Rockstar Spotlight of the Month Kim Raibourn!

Kim Raibourn, proud Texan, mom, grandma, wife to her own Country Boy, and dyslexia therapist in her local school district is in our spotlight this month!

Kim has a long history of being in the fitness world as a runner but she struggled with dialing in her nutrition, eating to properly fuel her body and noticed loss of muscle mass. She also knew she needed a closer knit community that focused on strength training & nutrition that celebrated women of all ages.


Kim has become an inspiring shining star in the RTF community!


I want to thank Kim for being vulnerable during our conversation. She did not hold back about her experiences with lifelong difficulties surrounding an unhealthy mindset with her body, food, and fitness.


Since joining RTF almost a year ago, Kim has been building muscle, getting stronger and has been eating more food & dialing in her nutrition and has a whole new mindset surrounding food & fitness.


Thank you all for your comments and reviews of the podcast! Don’t forget to keep those coming in so you can get a shout out on an episode! Let’s spread the message far and wide ⭐️❤️.


Click the link to get on the waitlist for the Rock That Fitness. Deadline for the waitlist is Nov. 16th. Only those on the waitlist will get a discount and early access!


Details & Waitlist clic here--> https://www.rockthatfitness.com/rockthatfitness

Doors will open to the public on Cyber Monday!


Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Oct 16, 202301:00:44
RTF# 71 How to Stop Quitting on Your Weight Loss Journey 
Oct 09, 202358:54
RTF# 70 Alcohol and Your Health with Guest Olga Geissler

RTF# 70 Alcohol and Your Health with Guest Olga Geissler

Rockstars, help me welcome our guest today, Nurse Coach Olga Geissler! I met Olga through the This Naked Mind Facebook group and we have been able to maintain a wonderful friendship outside of that group! Olga specializes in coaching women through the process of becoming alcohol free.

Olga is a registered nurse who works in a high stress trauma PACU. She's also a certified Nurse Coach with a passion for helping women reach their highest level of health and wellness especially those who are working to be alcohol free.

Olga graciously talks about her experiences of using alcohol and food to help manage stress, numb her feelings, and stop her thoughts. She is candid about how she was able to justify her decisions surrounding her alcohol and food intake despite feeling lonely, gaining 30 pounds, and not being happy. Olga also shares how alcohol affects our bodies on a physiological aspect which has helped her maintain her sobriety for the past two years.



Join me as I have a wonderful conversation full of vulnerability, curiosity, and love with my friend RN, Olga Geissler!

Links:

Peak Wellness Revolution Facebook Group https://www.facebook.com/groups/3404087023180587

This Naked Mind by Annie Grace https://thisnakedmind.com/

This Naked Mind Facebook Group https://www.facebook.com/groups/TNMgroup

Olga Geissler Facebook https://www.facebook.com/olga.geissler

Olga Geissler Instagram https://www.instagram.com/olgageissler/

Join the Rock That Fitness Waitlist to Learn When Open Registration for Fall 2023 Starts! https://www.rockthatfitness.com/rockthatfitness

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Oct 02, 202301:09:46
RTF# 69 Simple Sustainable Weight Loss Strategies!

RTF# 69 Simple Sustainable Weight Loss Strategies!

Welcome to RTF Podcast #69! In this episode, I take you through a several important sustainable practices for fat loss. Whether you're new to the Rock That Fitness journey or a seasoned vet, these tips are essential for achieving and maintaining your health goals.


This episode has SO MUCH info; I highly recommend taking notes or listening to the episode a little at a time. A few topics I discuss are moderate calorie deficits (see below for links to three episodes taking more in depth of this strategy), adding not restricting, taking diet breaks, accelerated fat loss ideas, and calorie cycling!


Before I wrap this up, I have to give a HUGE shout out to the new members of the Rockstar Body and Mind Challenge! They are truly embodying the essence of the Rockstar team and I cannot be more proud seeing the growth the past two weeks. Now, join me for this insightful episode to improve your sustainable fat loss practices!


Links:

Join the Rockstar Body and Mind 6 Week Group Coaching Program Waitlist. Doors will open Spring 2024! https://www.rockthatfitness.com/bodyandmind

Rock That Fitness Cycling Kits! https://www.zocagear.com/collections/rtf23

RTF# 20 How to Stay Satisfied in a Calorie Deficit https://spotifyanchor-web.app.link/e/Zkn8IZbjBvb

RTF# 31 Calorie Deficits, Diet Quality, and Optimal Nutrition for

Weight Loss with Alan Aragon https://spotifyanchor-web.app.link/e/NfxqmfoCtwb

RTF# 33 Mini-Cut Mastery: A Step-by-Step Guide to Losing Fat in

4-6 Weeks https://spotifyanchor-web.app.link/e/tzkL3Pdlqxb

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Sep 25, 202358:41
RTF# 68 Rockstar Spotlight of the Month Ronnie Van Osdell On Regaining Muscle Mass
Sep 18, 202327:15
RTF# 67 Sustainable Weight Loss: A Live Instagram Q&A with the A-Team!
Sep 11, 202358:55
RTF# 66 How To Improve Your Body Image
Sep 04, 202301:07:24
RTF# 65 Sustainable Weight Loss with Rockstar Spotlight of the Month Jennifer Zimmerman

RTF# 65 Sustainable Weight Loss with Rockstar Spotlight of the Month Jennifer Zimmerman

Rockstar Spotlight of the Month goes to Jennifer Zimmerman! Jennifer is a proud stay at home mom and wife from Northwest Ohio who has so much zest for life. 

Jennifer has a story that so many women can relate to. She started yo-yo dieting after the birth of her second child and has lost 80-100 pounds FOUR times! But in 2022, Jennifer experiences a turning point where the light bulb finally came on. It wasn’t so much the weight loss she was chasing, she wanted to make sustainable changes concerning her health and fitness while focusing more on body recomposition and is FINALLY getting and maintaining the results she has always wanted .


Jennifer's story is a testament to the power of resilience and determination! Join me as we celebrate her journey, her wisdom, and her unyielding commitment to her well-being.


Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 1st. The waitlist period ends at the end of business Aug. 27th but don't let that stop you from getting on the list to receive our newsletter!! Click the link ->

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness 

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Aug 28, 202353:14
RTF# 64 BONUS EPISODE! All the Deets About the Rockstar Body and Mind 6 Week Challenge

RTF# 64 BONUS EPISODE! All the Deets About the Rockstar Body and Mind 6 Week Challenge

Hello Rockstars! This episode pumps me up! Today, I answer all of your questions about the Rockstar Body and Mind 6 Week Challenge.

Registration opens on September 1st! Don't miss your chance to be part of this transformative journey. Join our waitlist now to secure your spot https://www.rockthatfitness.com/bodyandmind

Here’s What’s Included:

⭐️An IN-DEPTH, 6-module video course with step-by-step guides to proven fat loss & body shaping results!

⭐️Actionable and EASY-TO-IMPLEMENT weekly homework so you can create healthy habits & a positive mindset for a lifetime.

⭐️Access to Rock That Fitness strength training programs delivered in the RTF app. powered by Trainerize, so you can do workouts at home or the gym at a time that is convenient for you.

⭐️Weekly Zoom Calls with Coach Anna & Abby for real time Q&A & accountability!

⭐️A community of other Rockstar Body And Mind Challengers to support & encourage you! 

Mark your calendars for September 1st and be among the first to join this transformative challenge. Get ready to elevate your body and mind to new heights! Head to the link here https://www.rockthatfitness.com/bodyandmind


Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness 

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Aug 24, 202350:14
RTF# 63 How to Handle "food pushers" in Your Pursuit of Better Health and Fitness with the A-Team!

RTF# 63 How to Handle "food pushers" in Your Pursuit of Better Health and Fitness with the A-Team!

Aug 21, 202301:01:08
RTF# 62 HELP! The Scale Spiked… What Do I Do Now?
Aug 14, 202301:03:32
RTF# 61 DOMS: How to Manage Delayed Onset Muscle Soreness 

RTF# 61 DOMS: How to Manage Delayed Onset Muscle Soreness 

Raise your hand if you have had a hard time getting on and off the toilet after a leg day in the gym 🙋‍♀️. If you didn’t know, that soreness is called DOMS (Delayed Onset Muscle Soreness). Today’s episode gets into the science behind DOMS including: ⭐️What is DOMS? ⭐️Why does DOMS happen? ⭐️What does DOMS tell me about my gym routine? ⭐️How to recover from DOMS? If you have any questions, hit me up on Instagram which is linked below! Links: Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 1st. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness  Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this License code: RBWENWHGXSWXAEUE


Aug 07, 202339:13
RTF# 60 Introducing the Rockstar Founder of Healthy Eating on the Go Bars, Cristiane Taylor!

RTF# 60 Introducing the Rockstar Founder of Healthy Eating on the Go Bars, Cristiane Taylor!

Jul 31, 202336:54
RTF# 59 Slaying Consistency in Fat Loss & Muscle Gains with Rockstar Spotlight of the Month Sara Miller

RTF# 59 Slaying Consistency in Fat Loss & Muscle Gains with Rockstar Spotlight of the Month Sara Miller

Jul 24, 202331:11
RTF# 58 The A-Team on Demystifying the WHYs Behind Strength Training Program Design
Jul 17, 202354:28
RTF# 57 Everything You Need to Know About Macros & Calories
Jul 10, 202359:21
RTF# 56 What I Learned & Affirmed on a 6 Week Workout Restriction
Jul 03, 202348:13
RTF# 55 RockStar Spotlight of the Month: Kathy Vana's Journey to From Scale Focused to Strength Focused

RTF# 55 RockStar Spotlight of the Month: Kathy Vana's Journey to From Scale Focused to Strength Focused

Rock That Fitness Rockstar, Kathy Vana is a BEAUTIFUL person inside and out. She is a mom, grandmother, payroll support person, and snowbirder between Chicago and Arizona!


Kathy shares her personal experience of joining RTF already at her goal weight but facing the challenge of a skinny-fat body composition. Find out how Kathy embraced the power of strength training to transform her physique, increase muscle mass, and improve her overall body composition. Kathy's dedication to strength training not only transformed her physical appearance but also plays a crucial role in maintaining her bone health and warding off osteoporosis.


Kathy's story is a testament to the impact that strength training and a supportive community can have on our overall well-being. Join me as I celebrate Kathy's achievements and draw inspiration from her journey towards strength, vitality, and living life to the fullest.


Links:

Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 1st. Get on the Waitlist Now! https://www.rockthatfitness.com/bodyandmind

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness 

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

================================

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

Jun 26, 202346:53
RTF# 54 How to Stop Waiting For the Right Time to Make a Change

RTF# 54 How to Stop Waiting For the Right Time to Make a Change

In this dynamic episode, I delve into the transformative power of turning insight into action. Join me as I explore the concepts of priorities, momentum, and embracing change to create meaningful transformations in your life. ⭐️Discover how aligning your actions with your priorities unlocks a sense of purpose and fulfillment. ⭐️Learn how momentum can create ease in your life and make your progress easier to achieve.  ⭐️Understand the vital role of change in personal transformation. I know this sounds cliche but… nothing changes if nothing changes! Through personal insights and shared experiences, I empower you to take inspired action and create lasting change in your own journey. Get ready to harness the power of your priorities, build momentum, and embrace the transformative potential of change! Links: Registration to Join Rockstar Body and Mind 6 Week Group Coaching Program Opens September 1st! https://www.rockthatfitness.com/bodyandmind RTF# 32 Grandma Blizzard Rockstar https://spotifyanchor-web.app.link/e/DnBpkzblqxb Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness  Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness ================================== Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this License code: RBWENWHGXSWXAEUE


Jun 19, 202343:34
RTF# 53 How Long Does It Take to See Weight Loss or Physique Results with Coach Anna & Coach Abby!

RTF# 53 How Long Does It Take to See Weight Loss or Physique Results with Coach Anna & Coach Abby!

The A-Team is back! Coach Abby and I answer THE burning question: "How long does it take to see fat loss or muscle definition results?" As with most things in life, the answer is not so straightforward, as it depends on various factors, including individual definitions of results and your specific goals. Join us as Coach Abby and I delve into: ⭐️Circumstances and variables that influence the timeline for seeing desired outcomes ⭐️Examining the need for instant gratification and how urgency ends up creating guilt and shame ⭐️Challenging the notion of fixed timelines and emphasizing the significance of embracing the journey and enjoying the process Join us as we discover the true essence of achieving results and redefine your expectations along the way. Links: Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this License code: RBWENWHGXSWXAEUE


Jun 12, 202344:29
RTF# 52 Breaking Free from Self-Sabotage: Overcoming Barriers to Achieve Your Health & Fitness Goals

RTF# 52 Breaking Free from Self-Sabotage: Overcoming Barriers to Achieve Your Health & Fitness Goals

This week I’m talking about a topic that all of us have had experience with that holds us back from achieving our health and fitness goals; self-sabotage. I preach about self-care and self- love every day and self-sabotage is the complete opposite of this mantra. In this episode, I will shed light on: ⭐️ Defining self-sabotage (mentally, physically, and emotionally) ⭐️ Steps to overcome self-sabotage (the RAD method) ⭐️Five types of self-sabotage Links: Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/rockthatfitness Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this License code: RBWENWHGXSWXAEUE
Jun 05, 202353:36
RTF# 51 RockStar Spotlight Karla Kammeraad-Bos: Embracing Strength Training, Mindset Changes, and Body Transformation with Rock That Fitness!

RTF# 51 RockStar Spotlight Karla Kammeraad-Bos: Embracing Strength Training, Mindset Changes, and Body Transformation with Rock That Fitness!

I am super pumped for this episode! This month’s RockStar Spotlight is Karla Kammeraad- Bos AKA Boss. Karla does it all… she is a wife, mother, grandmother, accountant, active church member, and a team leader for Rock That Fitness! Karla actually found me through Instagram and quickly jumped on board to be an OG member of RTF. Since joining RTF 3 years ago, Karla has lost fat, reduced pant sizes, and increased her muscle mass! What she is most proud about is her vast improvement with her mindset surrounding her relationship with food and her body. Karla has also learned to trust the guidance and process of our simple evidence based approach at RTF…especially when the scale isn't budging. Karla, thank you so much for being a part of this amazing community! It continues to be such a joy to work with you on your health and fitness journey. Links: Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/ Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this License code: RBWENWHGXSWXAEUE
May 29, 202353:00
RTF# 50 Unlocking the Power of Cardiovascular Fitness: The Science of Why You Should Be Doing Cardio and My Personal Experiences with Triathlons 

RTF# 50 Unlocking the Power of Cardiovascular Fitness: The Science of Why You Should Be Doing Cardio and My Personal Experiences with Triathlons 

Today’s episode is all about cardiovascular fitness and the science of WHY you need to include it for your heart & lung health!

I know I talk A LOT about the importance of strength training, however, getting in some cardio is also super important for your health. Not only am I talking about the science of cardiovascular fitness, I also get to share with you my triathlon experiences! 


Some topics I discuss are:

Definition of cardiovascular exercise

Why is cardiovascular fitness important?

Target heart rate zones and how to use them to achieve your goals (see below for more details)

How to know if your cardio is working

--------------------------------------------

Target Heart Rate Zones

Zone 1 - VERY Light 50% to 60%

Zone 2 - Light 60% to 70%

Zone 3 - Moderate 70% to 80%

Zone 4 - High Intensity 80% to 90%

Zone 5 - Max Effort 90% to 100%


Maximum Heart Rate Formula

1.Subtract age from 220

Calculate Target Heart Rate with 220 - Age= X and multiply by Target Heart Rate Zone percentage.


2.Calculating Target Heart Rate with Karvonen Method

First get your Resting Heart Rate (RHR), set aside.

Next subtract age from 220 for Maximum Heart Rate (MHR)

Subtract RHR from MHR for Heart Rate Reserve (HRR)

Multiply HRR by % and then add back RHR


Example:

HRR X 70% + RHR + Target Heart Rate (THR)

220 - age 52 = 168 (MHR)

168 MHR - 45 (RHH)= 123 HRR

123 HRR X 70% = 86.1 + 45 RHR= 131 BPM (Target Heart Rate Zone 2)


OR online calculator for Karvonen Method


Click here -> Karvonen Calculator


Links:

Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

May 22, 202301:01:48
RTF# 49 How Country Boy Met AnnaRockstar!

RTF# 49 How Country Boy Met AnnaRockstar!

Today, I have an extra special episode for you! To help celebrate our 7th wedding anniversary in May, I am telling the story of how Country Boy and I met😍 It’s amazing how most of the time, when you aren’t looking or trying, the perfect situation can pop up! That’s pretty much the gist of our story! I know it’s not my usual health and fitness content Since I get asked about Country Boy, my husband, Ron, I thought it would be fitting to share the story of how we met. I dedicate this episode to my Ron Ron, Superman, Country Boy, Lover Boy & bestest friend in my life, Sir Ron Wilson II! Love you and I’ll always be “your girl!” ❤️ Links: Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/ Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness Music from Uppbeat (free for Creators!): https://uppbeat.io/t/cruen/we-got-this License code: RBWENWHGXSWXAEUE
May 15, 202349:44
RTF# 48 Real Talk: Navigating Health and Fitness Through Life's Challenges, Including The Decision Whether to Keep Breast Implants or to Take Them Out

RTF# 48 Real Talk: Navigating Health and Fitness Through Life's Challenges, Including The Decision Whether to Keep Breast Implants or to Take Them Out

The A-Team is back! Coach Abby and I felt inspired by our last conversation about time management. So we decided to do a more personal episode about our current lives and struggles as we navigate our health and fitness at this time.


As always, Coach Abby and I had a great time catching up and letting our guards down while talking about keeping a healthy mindset when life gets hard, body modifications, deciding to have breast implants in or out, hormonal changes and PCOS, mini-cuts, and sleep difficulties.


Past RTF episodes that have a deeper dive into the topics that Coach Abby and I discussed today are linked below!


Links:

RTF#14 Did AnnaRockstar Have a Tummy Tuck & Boob Job? https://spotifyanchor-web.app.link/e/rSgrU1bjBvb

RTF# 33 Mini-Cut Mastery: A Step-by-Step Guide to Losing Fat in 4-6 Weeks https://spotifyanchor-web.app.link/e/tzkL3Pdlqxb

RTF# 38 The Power of Sleep: How to Get Optimal Sleep That Will Impact Your Whole Life! https://spotifyanchor-web.app.link/e/7CcBQR67Yxb

RTF# 44 Mastering Time Management: Overcoming Barriers and Achieving Success https://spotifyanchor-web.app.link/e/u1sXFS41ozb


Join Rock That Fitness Email List for Updates and tips on Nutrition, Fitness & Mindset! https://www.rockthatfitness.com

Coach Anna invites you to join Rock That Fitness, The Best Online Women's Fitness Group EVER here-> https://www.rockthatfitness.com/

Rock That Fitness on Instagram https://www.instagram.com/rockthatfitness

Music from Uppbeat (free for Creators!):

https://uppbeat.io/t/cruen/we-got-this

License code: RBWENWHGXSWXAEUE

May 08, 202346:16