In this oddly spectacular year of 2020, I humbly accomplished 64 years of life, in good health.
Around my 30th birthday, I made a vow to make wellness and fitness my lifestyle choice. For the last
thirty-plus years I’ve remained nutritiously sound and physically active, exploring a variety of exercise
and movement programs. I’ve been a runner, an African dancer, and a yogini, eventually becoming
certified to teach an international fitness system that incorporates components of all three. I’ve worked
out at home alone, and in the gym where I had a trainer, participated in group cardio classes, or just
used free weights or circuit machines on my own. Living in New York City, I walk and climb a lot of stairs
on a daily basis. As a visual artist, my days in the studio are long, physical ones.
Always on the lookout for ways to personally improve, my interest was piqued one evening in early 2019
while visiting my friend Milton and admiring an African stool in his apartment. In response, Milt began
casually demonstrating a home fitness system he was developing using the stool for support. Fascinated
by his movements, I immediately asked to try them myself. A brief encounter, yet what Milt was doing
seemed challenging and fun. Several months later Milt started classes, and RokMil has been my exclusive
fitness program ever since. Like an early investor in Apple or Amazon, after my first exposure I clearly
recognized RokMil’s innovation and potential.
The RokMil Fitness System is a triangular wellness concept, simultaneously targeting the mind, body and
spirit. This three-tier system is designed to holistically nurture fitness through cardio (a quickly warmed
body kept warm through constant movement and deep breathing), strength (using the Rok to access a
wide range of bodyweight movements), and flexibility (ballistic stretching and fluid movements with a
warmed body that allows for deeper ranges of motion.)
RokMil’s innovations begin with the Rok, the superstar of the system. Inspired by a wooden
Cameroonian stool, most of RokMil’s movements revolve around the barrel-shaped, 13-14 inch high
support. With the Rok, users acquire access to complex bodyweight movements while avoiding injury or
overuse. Additionally, RokMil’s technique relies upon a person’s body awareness, achieved through their mind and spirit: here are the movements, this is how they are performed, these are the muscles
targeted, observe the instructor’s technique, and find the movement in your own body.
RokMil participants (called the Tribe) are repeatedly encouraged to discover the best way to replicate
the movements in their bodies to find challenge (gain) and comfort (no pain) at the same time. During
a RokMil session, the Tribe is reminded to tune into their bodies and spirits to determine what is needed
and provide it for themselves within the prescribed RokMil movements and sequences. It’s not surprising
that creative expression is the backbone of RokMil’s innovative offerings, as it brings the Tribe’s attention
to the value of moving purposefully with balance, flyness, and without inhibition.
While the foundation of the RokMil Fitness System is the Rok, its partner is the music, which always
features a strong downbeat. More than sound meant to distract from the movements, the music of
RokMil is meant to direct the Tribe to focus on the movements. Everyone is moving together in sync
with the music, regardless of the actual movement being performed. RokMil’s movements are
choreographed to change at “the drop”, a point in the song where the rhythm and pace change
dramatically. “Keep it moving” is a core RokMil principle, and once the Tribe begins a “burst”, which is
the length of a song, everyone continues the movements (or a modification thereof) until the very last
cords of the music are no longer heard.
The RokMil Flow (sequence of movements) is executed at a dance-like pace, whether choreographed or
organic, and performed rhythmically to invigorate, stimulate and relax the mind, body, and spirit.
Childlike yet sensuous, RokMil’s movements look familiar when you see them and feel natural when you
perform them. Yet, dance is the “rok-star” of RokMil because dance is married to rhythm, the
metronome of the RokMil Flow, and found as easily in the alternating of the starting foot of a movement,
to an ongoing bounce in the execution of form.
In fact, the construction of the RokMil Flow has many similarities to dance choreography. Consisting of
a series of bursts, the RokMil Flow may include snap bursts (varied and frequent change of movements
within a burst); long haul (same or limited variety of movements performed repeatedly without change
for the length of a burst); and freestyle (moving how the body, mind and spirit decide in the moment.)
The instructor creatively responds to the Tribe’s energy, and his own body awareness to call out
movements in anticipation of the drop. While the rhythm of the music may increase or decrease with
each song, the intensity of how the movement is performed is directed by calls from the instructor to
execute for motion (keep the body moving and warm – basic form); stretch (performed slower and
methodically for elongation); and athletic (with emphasis, precision and strong form.)
Finally, the gold standard that elevates the RokMil Fitness System is the opportunity for participants to
modify, which means making changes in the movement that improve or make it less extreme for their
mind, body and spirit at that moment in time. Modification allows accessibility to the RokMil movements
for all fitness levels, body types, ages, and those who are physically injured or challenged. Among the
Tribe, modification is the great equalizer. Modification allows participants to perform the movement
faster, slower, deeper, or shallow. Participants may modify by performing a completely different
movement from what is called by the instructor, ideally targeting the same or similar muscle groups. Or,
Tribe members can choose to modify by dancing or simulating jumping rope. Whatever movements the
individual’s body, mind and spirit direct them to perform to continue sharing energy with the Tribe are
permitted and encouraged.