Despite all of Roc’s Rules thus far, we still rationalize and justify our own self-doubts and insecurities. We think “It’s fine for the character of Roc, he’s meant to be an arrogant prick.” Continue reading →

In honour of my recently destroyed and soon to be re-imagined shoulder rotator cuff, this month’s challenge will be a Pull- Up Challenge. Head on over to Roc’s Challenges in order to post some comments, or comment below.

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I kick the third attacker in the stomach again. This time I catch him in the solar plexus. I can see his eyes roll into his head as the wind is knocked from him. He’ll be down for the count.

I still can’t shake free from the vice-like grip the first attacker has my arm in. He has his entire body weight behind the shoulder lock, and I can feel it tearing at the joint. I am distracted by the foot long knife blade whipping towards me by the second attacker to be able to disengage.  Continue reading →

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You’ve read the title and are already thinking “What? That’s so far away!” Is it though? Not if you want to train like Roc.

70% of all people who start a fitness plan quit. Except you. Not this time.

Consider this a personal challenge. In fact, I’m opening up the Roc’s Challenges Facebook group to everyone so we can keep each other accountable.

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How strong you are, and how strong you could be, depends on the performance of your body’s skeletal muscles. Continue reading →

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We are what we repeatedly do. Excellence then, is not an act, but a habit. – Aristotle Continue reading →

So, how’s everyone doing? Did you take your picture on Day 5? Have you been tracking your weight, body fat percentage and muscle percentage? You’re supposed to be. Continue reading →

Fact: Our minds are constantly thinking about something.

Fact: Often those things aren’t the beneficial things we’d rather be focused on. Continue reading →