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​​269.420.6582 • tonya@rocksolidws.com
​​269.420.6582 • tonya@rocksolidws.com

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Personal Training with
​Tonya Rocho
​My weight loss story: Long ago, it took me 14 months to drop 133 pounds. The hardest part? Sticking with it when nothing seemed to be happening. I understand the reasons why so many give up. I'm here to help.

​​​​269.420.6582 • tonya@rocksolidws.com

​Integrative Movement,
Corrective Exercise with Tonya Rocho 
​Many of my clients come to me with pain, and are seeking a non-operative measure to correct their pain.
​​Please contact Tonya:
 ​​269.420.6582 • tonya@rocksolidws.com​
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I can't thank you enough for helping me today.   I feel like I've gotten my life back.
- Julie
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I did more stuff in the first two hours after I got home than I've done in the last few weeks combined. This feels like a miracle.
My husband (Kurt) has some back issues and would like to come see you too. He is available after 3:00 weekdays. If you can find a time to work him into your schedule, we would both really appreciate it (even if it's in October).
Please let us know if you can get him on your schedule.
THANK YOU ! ! !

Lucas Hale
RSWS to Host 2 Lucas Hale Yoga Classes!
Breathe & Flow Yoga
Tuesdays 6 pm   starts Sept 12th 6 pm  
A 60 minutes class that blends strength, stamina, flexibility and balance with a focus on rhythmic movement of body and breath.
Awaken Yoga Flow
Saturdays 9:30 am starts Sept 16th
A 60 minutes class designed to energize the body and mind to help clear the mind for a more positive day. A focus is given on exhilarating breath work and poses to open
the hips, back and heart. 

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Rock Steady Boxing for Parkinson's
with Certified Rock Steady Boxing Coach Karin Gallagher
For people with Parkinson’s disease (PD), exercise is more than healthy — it is a vital component to maintaining balance, mobility and activities of daily living.
Class Requires a One-on-One assessment with:
Karin Gallagher
​Karingallagher11@gmail.com ​269.209.5259 talk/text

Use InBody's Body Composition Analysis to dial in your Nutrition, Exercise, and Wellness Goals.
Preparation Check List
Before Your InBody Analysis:
✔ ​Do not take InBody test if you are pregnant, have medical or metal implants, such as a  pacemaker, insulin pump, or a metal implant.

These steps help ensure accurate results:
✔ Hydrate well the day before
✔ Do not drink caffeine on the day of your test
✔ Do not eat 3-4 hours prior to testing
✔ Do not exercise 6-12 hours prior to test
✔ Do not take InBody after a shower or sauna
✔ Do not wear jewelry

▲ CLOSE
​​269.420.6582 • tonya@rocksolidws.com

FitRanX is a comprehensive standardized age group specific testing and ranking system used for gauging an individual’s fitness level. This is not a system based on how long you’ve been exercising or how much anyone thinks you’ve improved. FitRanX is based on up-to-date exercise science.

FitRanX is NOT about competing with anyone… it’s about you being better than you were yesterday. FitRanX keeps you motivated with clear and specific goals while progressing through 8 levels of testing. These tests are designed to ensure a balanced, full-body fitness progression.

Each test includes specific strength movements that covers the 5 basic movement patterns used in everyday life. There is also a conditioning portion that covers explosive movements, loaded carries, and techniques that get you moving better and feeling better.

We focus on your physical progress and how your body feels and moves, not the scale with FitRanX!
​​269.420.6582 • tonya@rocksolidws.com

About Stick Mobility
Stick Mobility is a training system that improves your mobility, stability, and strength.
The system combines joint mobilization, strength training, and deep fascial stretching to increase athletic performance, reduce risk of injury, and accelerate recovery.
The exercises use the Mobility Stick as a tool to improve range of motion, muscle activation, coordination, and body awareness to build a strong foundation for better movement.
Stick Mobility™ is based on the scientific principles of:   Leverage • Stability • Irradiation
• Isometrics • Coordination
"The Mobility Stick gives us leverage which allows us to achieve positions and ranges of motion that we are not able to reach without it.  Mobility, strength, and stability improvements come faster with this added leverage and level of deep fascial stretching."
Stick Mobility™ is accredited by the following organizations:
– National Academy of Sports Medicine
– Aerobics & Fitness Association of America
– National College of Exercise Professionals
– National Strength & Conditioning Association
– Alberta Fitness Leadership Certification Association 
​​269.420.6582 • tonya@rocksolidws.com

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