DASHBOARD
LOADING…
88
Score
MON · 03 MAR
🔥
–
kcal today
Target: –
🥩
–
Protein
Target: –
💧
2.4L
Water
Target: 3.0L
0%
⚡
–/7
Days Active
This week
💧 Water Intake
2,400
ml / 3000ml
📊 Today's Macros
Calories
–/–
Protein
–/–g
Carbs
–/–g
Fat
–/–g

14-Day Streak

MON 03/03
🔥 –
Current
– days
Best
✓ Logged today

Today's Quick Log

88/100 pts
🍽️
Meals
– of – logged today
+20 pts
🏋️
Workout
Not logged yet
+25 pts
😴
Sleep
Log last night's sleep
+25 pts
🔓
Daily Login
Logged in today
+25 pts

Log Weight

Monday weigh-in
kg
Start
— kg
Current
— kg
Lost
−1.8 kg
Target
— kg

Phase Score Breakdown

Week — of —
Meals
20
Workouts
25
Sleep
18
Logins
25
Total today– / 100
🏋️
Loading workout…
Week — · Phase — · 4 sets × 10 reps · Rest 90s between sets
GYM0 / 8 done
WEEK — · PHASE —
Training Week

Session Timer

Session
00:00
⚡
Live Volume
0 kg
Target: kg total load
Log sets to see progress ↑
0%
ExerciseSetsRepsWeight kg
💪 Primary
💪 Secondary
MEAL PLAN · TODAY
Loading targets…
Live Macro Tracker
– kcal remaining
Calories
–/–
Protein
–/–g
Carbs
–/–g
Fat
–/–g
Discover Meals
Page 1
Logged
0
kcal
Remaining
–
kcal
Protein
0g
/ –g
BODY COMPOSITION SCAN
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● Live Tracking
Chest 96cm
Waist 84cm
Hip 98cm
Weight
84.2kg
↓ 2.8kg from start
Body Fat
19.4%
↓ 1.2% from start
Lean Mass
67.8kg
→ maintained
BMI
26.1
Slightly above 25
12-Week Goal
74.0 kg target
−10.2 kg to go
Phase 1 · Weeks 1–4
Acclimation
−300 kcal / day
Phase 2 · Weeks 5–8
Build
−400 kcal / day
Phase 3 · Weeks 9–12
Intensify
−500 kcal / day

Phase 1 Score

Week — of —
88
/ 100
Meals
–
Workouts
–
Sleep
–
Logins
–

📊 How Points Are Scored

▼

Weight Progress

−1.8 kg in 3 weeks
Start
— kg
Now
— kg
Target
— kg

📐 Body Measurements

Update weekly
Chest
cm
—
Waist
cm
—
Hips
cm
—
Thigh
cm
—
Arm
cm
—
Neck
cm
—

Weekly Score History

😴
–
Last Night
–
📊
–
7-Day Avg
–
⭐
–
Avg Quality
/ 5 stars
💤
–
7+ hr nights
–

Log Sleep

Bed time
→
Wake time
Duration
7h 45m
How did you sleep?

📊 7-Day Sleep History

avg 7.5h

Sleep Tips

🌙 Sleep at 22:30
Your meal plan arrives at midnight. 7–9h quality sleep boosts fat-loss hormones and reduces cortisol.
⚠️ Sleep scores affect fat loss
Poor sleep under 6h can reduce fat oxidation by up to 55%.
📱 Screen-free 1 hour before bed
Blue light suppresses melatonin for up to 3h. Use night mode after 21:30.

Weekly Reports

Weight Log

↓ trending down
DateWeightChangeScore

📅 Consistency Heatmap

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90–100
70–89
50–69
0–49
Future
Exercise Library
Every exercise in your program — animated technique guides and step-by-step how-to.
How to perform

ROC Tools Hub
25 hand-picked tools — illustrated use & ROC-approved
25 Items
⚠️ Consult a Professional
Supplements shown are for informational purposes only. ROC Fitness does not endorse specific brands. Always consult a qualified healthcare professional or registered dietitian before starting any supplement regimen — especially if you have an existing medical condition, are pregnant, or are taking medication.
📋 How to use

⚠️ Supplements shown are for informational purposes only. Always consult a qualified healthcare professional or registered dietitian before use.
💳 Your Wallet
$0
Available to withdraw · Updates within 24h of referral payment
⏳ — pending
✓ — lifetime
🔥 Tier 1 · KES 700/ref
💸 Referral Program

Refer Friends.
Get Paid. Forever.

Every person you send earns cold hard cash — auto-credited to your wallet within 24h of their payment. No cap. No expiry.

01
🔗
Get Your Link
Copy your unique code. Pre-loaded below.
02
📲
Share It
WhatsApp, Instagram, anywhere. One tap.
03
💳
They Pay
Intasend/Stripe payment auto-confirmed.
04
💰
Auto-Credited
Cash hits wallet. Withdraw any time.
Your Referral Code
ROC-LOADING…
📡 Referral Activity
Live — auto-updates on payment confirmation
Earning Tiers
More Refs = Higher Rate
Once you hit a tier, ALL refs earn at that rate.
🔥
Tier 1 · Hustler
1–4 Refs · KES 700/ref
+ 1 month free
CURRENT
⚡
Tier 2 · Connector
5–14 Refs · KES 1,250/ref
+ Free quarterly ($69)
5 refs away
🏆
Tier 3 · Ambassador
15+ Refs · KES 2,500/ref
+ Free annual ($149)
15 refs away
Progress to Free Plan
0
/ 5

Refer 5 more → unlock Free Plan

🕐 Bonus Offer Expires
23
:
59
:
47
Double rewards for new referrers in this window
💳 Payout History
🏅 Referral Leaderboard
Top earners this month
🥇
💪
@mwangi_ke
38 referrals
KES 95,000
🥈
🔥
@nairobi.fit
27 referrals
KES 67,500
🥉
⚡
@coach_wanjiru
19 referrals
KES 47,500
4
🎯
@kipkemoi_fit
14 referrals
KES 17,500
You
⭐
Your profile
0 referrals
—

💰 Earnings Calculator

Drag to project
Referrals
5
$194
Total value
⚡ Connector
Cash earned
$125
Plan unlocked
12-Week ($69)
Starter kit
At 10 refs
Masterclass
At 3 refs
Cash payout — Intasend Transfer (M-Pesa or bank) within 2h
ROC Masterclass — 24 modules ($49) · unlocks at 3 refs
Free subscription · unlocks at 5 refs
Physical starter kit shipped · unlocks at 10 refs
Ambassador + co-brand + annual plan · unlocks at 15 refs

🏢 Corporate Wellness

For Teams

Structured 12-week programs for teams of 5–500+. Centralized dashboards, group accountability, bulk pricing.

$19
/emp/mo
Starter
5–20 employees
POPULAR
$14
/emp/mo
Growth
21–100 employees
Custom
contact us
Enterprise
100+ employees
📧 Request Quote → [email protected]

❓ Referral FAQ

6 questions
When do I get paid? +
Commission is credited 48 hours after your referral's payment confirms (fraud protection window). Withdraw via Intasend Transfer to your M-Pesa or bank. Minimum withdrawal: KES 5,000 (local) / $50 (international).
How is the payout automated? +
When someone uses your link and pays, our Intasend webhook credits your wallet within 48 hours (fraud window). Once your balance hits KES 5,000 (local) / $50 (international) and your Intasend account is linked, payout fires automatically via Intasend Transfer API. Zero manual steps.
Is there a cap on earnings? +
No cap, no limit, no expiry. Your code never expires. Refer 100 people at Ambassador tier — that's KES 250,000 / $1,950 cash. Every confirmed referral pays, forever.
How do tiers work? +
Tiers are based on your lifetime referral total. Cross 5 or 15 total referrals and all future referrals earn at the higher rate permanently. Tiers never reset — there's no monthly or yearly rollover.
Can I refer internationally? +
Yes. Your link works in any country, on any device. Payouts are via Intasend Transfer (M-Pesa or bank). Kenyan referrers receive KES equivalent at live exchange rate. International referrers receive USD.
How long do withdrawals take? +
Intasend Transfer (the only payout method): instant to 2 hours for M-Pesa, instant to 24 hours for bank accounts. Fully automated — no manual steps from our side.
What counts as a valid referral? +
A referral is valid when someone signs up using your code AND completes their first payment. Free trial signups do not count. Each paying customer can only be attributed to one referral code.
What currency are payouts in? +
Kenyan referrers earn KES-equivalent commissions (KES 700 / 1,250 / 2,500 per tier). International referrers earn USD ($5.50 / $9.50 / $19.50). All paid via Intasend Transfer.
What are the non-cash milestone rewards? +
3 refs: ROC Masterclass (24 modules, $49 value). 5 refs: Free 12-week subscription ($69 value). 10 refs: Physical starter kit shipped to your door ($85 value). 15 refs: Ambassador status + free annual plan ($149 value).
Can someone use my code after already signing up? +
No. A referral code must be applied at the time of initial signup and payment. It cannot be applied retroactively. Make sure friends use your link before they visit the site directly.
ROC COMMUNITY
300+ members transforming together. Daily check-ins, meal swaps, workout tips — all on WhatsApp.
300+ members
Kenya-based
Free with subscription
Tap Join → WhatsApp opens with a pre-filled message → ROC admin adds you within 24h

What happens in the group

Every day
🌅
Morning check-in (7am)
Today's workout, meal plan and goal posted by ROC team. Members respond with their plan for the day.
🍽️
Meal swaps & Kenyan food hacks
Can't find chia seeds? Here's what to swap. Ugali macros, sukuma wiki prep, budget meal ideas shared freely.
💪
Workout form checks & gym tips
Post a form video, get feedback. Members on the same weekly split help each other with technique and weights.
📈
Weekly transformation posts (Sunday)
Weight update, best moment of the week, next week's goal. Accountability through community visibility.
🏆
Monthly leaderboard
Top 3 members by points that month get shoutouts + priority ROC swag when available.
🤝
Direct ROC team access
Renim and the team are in the group. Real answers to program questions, not a ticket system.

This month's leaderboard

Top members by points
🥇
AM
Amina M.
Week 10 · Phase 3
2,840 pts
🥈
JK
James K.
Week 8 · Phase 2
2,610 pts
🥉
FN
Fatuma N.
Week 9 · Phase 3
2,580 pts
●
--
You
Week 3 · Phase 1
-- pts

Community guidelines

Keep it ROC
✓Share your wins, struggles, food photos, workout videos
✓Ask questions — no question is too basic
✓Be respectful and encouraging to all members
✗No spam, ads, or unrelated promotions
✗No unsolicited personal advice that contradicts the ROC programme
📬
Need support instead?
Email us — 24h reply, Mon–Sat
Email →
💬
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Feedback is sent to the ROC team at support@rocfitness.co.ke
ROC Coach
AI-powered fitness & nutrition coach
ROC · Live 0 / 100 AI
Engine: POST /api/chat/
R
Hey! I'm your ROC Coach. I can help you with workout advice, meal planning, recovery tips, and anything else on your 12-week journey. What's on your mind?
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🔔 Notifications

Daily Meal Plan
Delivered every midnight
Workout Reminder
Before your session window
Sleep Reminder
1 hour before bed time
Weekly Report
Every Sunday evening
Mid-Week Check-In
Every Wednesday
Referral Alerts
When someone uses your code

📋 Account

Plan
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—
Current Phase
Phase 1 — Acclimation (−300 kcal)
Week 3
Program Start
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🏋️ Strength — 1RM Settings

Your working weight is set at 70% of your 1RM. Update these as you get stronger — your workout weights will recalculate automatically.
If you don't know your 1RM, use: weight × (1 + reps ÷ 30)
Squat 1RM
Working weight: —
Bench Press 1RM
Working weight: —
Deadlift 1RM
Working weight: —

🛡️ Security

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🔒 Data & Privacy

Export My Data
Download your full log as CSV
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ROC Fitness · v3.1 · Platform Dashboard
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