Functional Fitness


CrossFit, functional fitness, whatever you call it, it has and continues to change the face of health and fitness as we know it.

Good-bye to the days of:

  • needing a gym to stay fit and healthy
  • spending an hour or more exercising per day
  • bicep curls and other single joint movements
  • working out different muscle groups on different days
  • getting bored working out

Hello to the new era of functional fitness:

  • improve your mobility and ability to perform any physical task
  • little to no equipment needed ever
  • decrease exercise time to 20 minutes on average
  • increase relative intensity
  • focus on multi-joint, multi-muscle, whole body movements that improve strength, flexibility, and metabolic conditioning at the same time
  • cross-training/circuit training model
  • constant variety – workouts are rarely repeated to maximize results and minimize boredom

Years ago, when I was first introduced to CrossFit or functional fitness, I didn’t buy into it. I had worked out all my life and was a decorated athlete. I knew how to get fit. I knew how to eat healthy. I was wrong.

When I did my first CrossFit workout, I immediately realized that this was how we were meant to move and exercise. All of my other workouts seemed inefficient, inadequate, and boring in comparison.

It was at this time that I was introduced to Paleo and Zone nutrition models. These models turned the nutrition world on its head. I was skeptical until I tried it. But just like the workouts, once I started following a Paleo/Zone nutrition model, I realized that this was how we were meant to eat. It felt natural and right. I did miss the immediate gratification of processed carbs and refined sugars at first. But I soon started to feel incredible, better than I had in my life. My performance went through the roof, my health dramatically improved. I never looked back.

Through the combination of the functional fitness and Paleo/Zone models, I reached levels of performance, fitness, and health, I had never before imagined were possible for me. I wanted to learn more. I wanted to become a CrossFit trainer.

As a CrossFit trainer, I saw countless people transform their body and health through the functional fitness and Paleo/Zone models. These models were more effective than any I had ever seen. And they work for everyone regardless of age, gender, and fitness level. I knew I needed to take what I had learned and use it to help others improve their health and fitness.

If you would like to hear more, have any questions, or would like to find out for yourself how well these models work, please contact me, I’d love to hear from you!


Personal Training

I never thought I would be a personal trainer. Personal trainers just put people on treadmills and talk to them right? Boring! How can you get in great shape that way?Personal Training

I spent my whole life being active, it relaxes me, calms my body and mind and helps me focus. I always feel better after moving. I spent my whole life trying different ways to move: farm chores, every sport I could find, CrossFit, martial arts, yoga.

After doing all those things, sitting on a treadmill isn’t something I want to do. And I definitely don’t want to make others do it.

I entered the training world after working as a consultant for a large company. I sat at a desk all day. I travelled a lot. I gained weight. I got high blood pressure. I didn’t like how my body felt. I didn’t like how it effected my mental state either.

During this time I started training regularly in Brazilian Jiu-Jitsu and other martial arts and loved it. It was so amazing to me the movements that the human body was capable of. It challenged both my mind and the body. Physical chess I called it. This was not boring, this was exciting, and I felt great doing it.

I needed to make a big change. But what could I do? Changing jobs was crazy? I had a “good job.” Well that good job was slowly killing me physically and mentally.

I left my consulting job, accepted a management and instructor position with the academy I was training with. I spent four years going barefoot, practicing and teaching CrossFit, martial arts, and yoga full time. During that time, I lost weight, my blood pressure continued to improve, and I felt great doing something I love. And most of all, I loved helping others get the same benefits I found from these activities.

But something was missing. I wanted to experience a more main stream approach to training so I could help people even more. I went to work as a manager and trainer for one of the biggest publicly traded fitness clubs in the country (Globo Gym in CrossFit terms). In some ways, I found what I expected, trainers putting people on treadmills or else putting people through bodybuilding workouts. But I found much more. Lots of trainers were also doing progressive things with workouts, metabolic conditioning, and functional metabolism work. And then something amazing happened. We had a lecturer come in to talk to us. He was some doctor who worked nearby. Well this doctor blew my mind. He talked about optimizing your functional metabolism in ways I have never heard of. He talked about being able to correct conditions many thought to be impossible. He referenced medical papers he personally published. Who is this guy? I need to meet with him.

I went to see this integrative doctor as soon as I could. And after being under his care for a few weeks I noticed tremendous improvements in how I felt and in my measurable health markers. During this time, he shared with me ways to communicate with my clients about their functional metabolism. The pieces of the puzzle now all fit!

The pieces of the puzzle fit because in working with this doctor, I learned what I can do to help my and my client’s functional metabolism. I also learned the importance of partnering with integrative doctors and other specialists to get results we never before thought possible.

Now I am a personal trainer. But I will not just put you on a treadmill. I will optimize your health and fitness in a way that engages your body and mind, is constantly varied, that will improve your strength, flexibility, and metabolic conditioning all at the same time. I can deliver that in any one or a combination of modalities: functional fitness, martial arts, and yoga.

I have spent my whole life dedicated to experiencing different ways to move. I take all of the most effective methods from everything I have experiences, and deliver it to you in a personalized comprehensive plan that includes movement, nutrition, and functional metabolism optimization.

I love helping people get healthier. I have had many of the issues my clients have, and am excited and humbled to see the amazing results that others have helped me get, and that I can in turn help others get.

No matter your age, health condition, fitness level, please contact me at any time if you feel I could help you optimize your health or if you have any questions. I would love to hear from you.


Meet Suzanne (Owner / Trainer / Instructor)

Suzanne BrubakerSuzanne Brubaker discovered her passion for helping others at a young age. She worked as a school psychologist for 10 years, helping children of all ages and ability levels, as well as parents, navigate the emotional and academic struggles that come with childhood.  During this time, Suzanne discovered her love for the mind and body benefits of yoga and felt drawn to it. Fitness, mental, and emotional health has always been a part of her life. Yoga was a natural path for Suzanne and her teaching evolved from this organically. Through yoga, she began developing a stronger awareness of self and environment and became passionate about integrating physical and mental health and wellness.

Suzanne quickly fell in love with the Astanga yoga system and incorporates aspects of the primary and secondary series into her classes. She teaches a variety of styles, including vinyasa, power, flow, prenatal, kids, and parent and tot yoga.

Suzanne is grateful for the benefits of yoga and fitness in her life and is passionate about sharing this with others.

Suzanne completed her yoga teacher training with Beryl Bender Birch, nationally and internationally recognized as one of the pioneers of power yoga in the western world.

Yoga teaching experience

  • head yoga instructor at multi-location studio
  • yoga studios
  • fitness centers
  • after-school programs
  • performing arts center
  • community center

Experience with children

Suzanne has worked with hundreds of children in over two decades in these settings:

  • Private yoga work with children
  • Yoga classes for:
    • Preschool
    • Elementary
    • Pre teen
    • Teen
    • Mom and tot
    • Church nurseries
    • Day care centers in the US and abroad
    • Child development center
    • Pre school, elementary, middle, and high Schools
    • 20 years of babysitting
    • private tutoring
    • yoga in elementary schools

Suzanne lives with her husband Japheth and daughter Quinn in Chestnut Hill Philadelphia.


  • 200 hour Registered Yoga Teacher (RYT)
  • YoKid Certification
  • Certified Reiki Shoden Level I Practitioner under Reiki Master Micha Rhodes (Usui Reiki Ryoho)
  • CPR, First Aid, and AED Certified
  • Master of Arts/Certificate of Advanced Study (MA/CAS) in School Psychology
  • Bachelor of Arts (BA) in Psychology and Management

Meet Japheth (Owner / Trainer / Instructor)

IMG_0640All of his life, Japheth has been involved in activity, athletics, and fitness, from doing chores on the farm in Lancaster County where he grew up, to playing on multiple sports teams at a local Philadelphia high school, to winning national and international medals in martial arts.

After receiving his MBA, Japheth followed a logical path of pursuing a career utilizing his degree. However, after working for years in various desk jobs he found out first hand the negative impacts they had on his physical and mental health. Despite his continued involvement in activity and fitness, he had chronic year round allergies. He gained weight, developed high blood pressure, and was told to go on blood pressure medication due to his sedentary work environment. He also was diagnosed with thyroid disease, which caused weight gain and low energy.  As a result of this suffering, he made the decision to turn his passion for health and fitness into his career, and he never looked back.

In 2008 Japheth began managing a CrossFit, mixed martial arts, and yoga center, where he was able to incorporate his business background and his love of teaching. From here he went on to become a personal trainer and manager at one of the largest fitness clubs in the country. Through many personal nutrition, lifestyle and training changes and working with an integrative doctor, Japheth was able to bring his blood pressure to within the optimal range, eliminating the need for medication, and to significantly improve his allergies and energy level.

Through his own personal experiences, Japheth discovered the importance of using a whole body approach with his clients, no matter the age or skill level. Japheth’s unique teaching style began to set him apart from other trainers and instructors, and he soon realized that to truly follow his passion he needed to leave the confines of corporate fitness and start his own studio. Water and Rock Studio was born.

Japheth is passionate about sharing his love for health and fitness and getting his clients results. He lives with his wife Suzanne and daughter Quinn in Chestnut Hill Philadelphia.


  • National Academy of Sports Medicine (NASM) Certified Personal Trainer (CPT) (recognized as one of the top trainers in the country by the regional director of one of the largest publicly traded fitness companies in the United States)
  • Featured on CBS and FOX News
  • CrossFit Level 1 Trainer
  • Brazilian Jiu-Jitsu purple belt under Royce Gracie (holding multiple national and international medals)
  • Muay Thai Coaching Certificate under Kru Sean Douglas
  • Israeli Krav Maga and Adaptive Close Quarter Combat Yellow Belt/Instructor Level 1 Certificate under Sean Stoopman (Moshe Katz)
  • Working towards 200 hour Yoga Teacher Training with master teacher Beryl Bender Birch
  • Certified Reiki Shoden Level I Practitioner under Reiki Master Micha Rhodes (Usui Reiki Ryoho)
  • Trained:
    • CEOs of international corporations
    • Leaders of fortune 500 companies, federal and local government, and non-profits
    • Television personalities
    • National Football League (NFL) players and employees
    • Mixed Martial Arts professional and amateur fighters
    • Brazilian Jiu-Jitsu medalists at the local, national, and international levels
    • Military and law enforcement:
      • Police
      • SWAT
      • Marines
      • Secret Service
      • FBI
    • CPR, First Aid, and AED Certified
    • Master of Business Administration (MBA) from Marymount University
    • Bachelor of Arts (BA) in English from the University of Pennsylvania
    • Decorated multisport Germantown Friends School high school athlete and collegiate athlete

Water and Rock Studio Opens in Chestnut Hill Philadelphia

“Water is fluid, soft, and yielding. But water will wear away rock, which is rigid and cannot yield. As a rule, whatever is fluid, soft, and yielding will overcome whatever is rigid and hard. This is another paradox: what is soft is strong.” Lao-Tzu 600 B.C.


Water and Rock Studio’s vision is to cultivate a balance of strength and fluidity in our clients, empowering them to achieve their optimal mental and physical wellness.


Water and Rock Studio’s mission is to provide our clients with the knowledge and tools to optimize their health and fitness through:

  • comprehensive individualized health and fitness plans using proven and innovative techniques
  • whole body personalized training
  • specialized instruction in a variety of modalities:
    • functional fitness and mobility
    • mixed martial arts
    • self defense
    • yoga
  • nutrition coaching
  • lifestyle coaching
  • coordinated care with other health and wellness professionals