Signature Services

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Functional Fitness

Our Functional Fitness class gets you in the best shape of your life in the shortest amount of time possible using only the most effective and efficient methods available . Read More
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Mixed Martial Arts & Self-Defense

Our Mixed Martial Arts class introduces beginners to and guides advanced practitioners through proven and effective techniques in sport and combat. Our Self-Defense class teaches proven and effective techniques to defend yourself in any situation.

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Yoga

Our Vinyasa Power Yoga class builds flexibility, strength endurance, balance, awareness, and focus through a vigorous series of postures linking movement to breath. Our Hatha Flow Yoga class invigorates, rejuvenates, and relaxes while emphasizing postural alignment.

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Try Water and Rock Studio for Free

To request a free demo in any one of our offerings click on the big button.

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Request An Appointment

Check out our calendar and request appointments. View Schedule
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Purchase Ongoing Appointments

Purchase ongoing private or semi private class appointments.

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Free Weekly Semi Private Class

Request to attend our free weekly semi private class. Free Water and Rock Class

Latest Blog Posts

  • Top Ten Round-up: Holiday Treats! (Paleo-friendly, grain-free, refined sugar free)

    Top Ten Round-up: Holiday Treats! (Paleo-friendly, grain-free, refined sugar free) Like me, many of you enjoy sweets and treats. Ok, pretty much all of you do. The mere thought of making it through the holidays without “goodies” makes me, well, a grinch. So I’m here to tell you that you can still have your favorite [...]

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  • 21 Favorite Must-try Paleo, Grain Free Thanksgiving Recipes

    21 Favorite Must-try Paleo, Grain Free Thanksgiving Recipes ​I started out thinking I’d write a post to include holiday recipes for Thanksgiving all the way up through New Years, but soon realized that Thanksgiving deserves its own post.  There are just so many delicious and healthy recipes to choose from! This was a fun post [...]

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  • Healthy Thanksgiving Ideas (paleo, gluten free)

    Healthy Thanksgiving Ideas (paleo, gluten free) For anyone changing their lifestyle and starting a new way of eating and thinking about food, holiday time can be daunting. There are limitless opportunities to cheat, and in many circumstances, few options that include grain-free, gluten-free, non-GMO, much less Paleo foods! Holiday parties, cookie trays at work, candy [...]

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  • Garlic Mashed Cauliflower (paleo, gluten free)

    Garlic Mashed Cauliflower (paleo, gluten free) This is a great alternative to mashed potatoes. If you haven’t tried it yet I encourage you to! As someone who has never been a huge fan of cauliflower I can attest to its yumminess! You can make it a creamy or chunky as you like, and as buttery [...]

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  • Pumpkin Coconut Yogurt (paleo, gluten-free, sugar-free)

    Pumpkin Coconut Yogurt (paleo, gluten-free, sugar-free) I love all things pumpkin. Add spices and honey and it’s just a slice of fall heaven. To make this even better, I’ve combined my love of pumpkin with a lacto-fermented non-dairy and easy-as-pie yogurt! Intimidated by the thought of making your own yogurt? Don’t be – read on! [...]

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  • Slow Cooked Applesauce (paleo, gluten free, sugar free)

    Slow Cooked Applesauce  (paleo, gluten free, sugar free) I LOVE the flavors of fall. Pumpkin, apple, cinnamon…yum. Just the smell of apples cooking conjures up memories of mom’s apple nut cake, stewed apples, and of course apple cobbler (I am from the south afteral). I will be posting plenty of fall recipes featuring pumpkin, but [...]

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  • Taking Health to the Next Level with Fermented Foods

    Taking Health to the Next Level with Fermented Foods I’ve always wanted to make my own yogurt, because I LOVE yogurt and I don’t like paying $4 a serving for good quality yogurt that is often pasteurized and contains ingredients that I don’t recognize. But it wasn’t until I went dairy free that I decided [...]

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  • Coconut Milk Yogurt (2 recipe options!)

    Coconut Milk Yogurt (2 recipe options!) I love yogurt and am so excited to finally be making my own! This is not only delicious, but because it’s a fermented food, it can help improve your gut health and nervous and immune system functioning. Try this with honey, cinnamon, berries or my Paleo Granola! I’ve tried [...]

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