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Personal Entry: Wednesday Morning Workout

She Rocks Fitness is posting a personal entry that includes my calorie scorching workout early this morning! I have become to really enjoy workouting first thing in the morning. It took me a while to get comfortable with getting up so early, but with a busy schedule, it works best for me. Plus waking up early during the summer is not difficult at all, when it is still cool, quiet, and already light outside. No complaints here!

So, on that note, here it is!

This workout took one hour and was all performed at 24 Hour Fitness. I did 30 minutes of running on the treadmill and burned a total of 400 calories. I like to do speed training on the treadmill, to keep it interesting, burn calories more quickly, and keep my muscles alert. After the treadmill, I did a 30 minute circuit for my upper body, only using a flat bench and 10 pound dumbbells. I did a total of 4 circuits, 15 repetitions of each exercise, and a 2 minute rest after each circuit was completed. Here it is:

  • Dumbbell Chest Press on Flat Bench
  • Standing Dumbbell Row
  • Seated Dumbbell Shoulder Press
  • Standing Alternating Dumbbell Biceps Curl
  • Dumbbell Triceps Kick-Back
  • Push-Up
  • Triceps Dip on Flat Bench

Try it out and let me know your thoughts! I would love to hear from you and what you think. Remember to drink lots of water before and after your workouts and always take some time to stretch!

She Rocks Fitness offers At-Home Personal Training, Boot Camps, Yoga, and On-Line Training Routines. Make sure to check out She Rocks Fitness.

Contact me at kuhran@sherocksdenver.com or (973) 978-7359.

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Last Minute Dinner After a Busy Day

Jocelyn sent She Rocks Fitness this recipe last night and it is simple, easy, quick, and nutritious. She was planning on making an elaborate dinner, but with two kids running around, you have to be flexible and go with the flow. Instead of ordering take-out, she used all of these ingredients from her fridge and made a very satisfying and healthy meal in minutes. 

Ingredients: 

  • 6 egg whites
  • 2x chicken sausage links
  • steamed spinach
  • diced fresh tomatoes
  • handful of pitted olives
  • 2 tbsp low-fat feta cheese

If you have any quick last-minute meals that you love and would like to share with She Rocks Fitness, please send them along!

She Rocks Fitness offers At-Home Personal Training, Boot Camps, Yoga, and On-Line Training Routines. Make sure to check out She Rocks Fitness.

Contact me at kuhran@sherocksdenver.com or (973) 978-7359.

Before and After: Jocelyn Ege

She Rocks Fitness has posted its first before and after photos of Jocelyn! Jocelyn and I started working together a year and a half ago, after she had her second baby, J.R. We met each other many years ago through her younger sister, with whom I played Division I field hockey at the College of William and Mary. We did not reconnect until she and her husband had decided to move to Denver a little over 4 years ago. After giving birth to J.R., Jocelyn called and asked for my help and so the training journey began…

When Jocelyn and I first started training together, she weighed 154 pounds and wore a size 12. She wasn’t physically active, nor was she careful about what she was eating. We started training two times a week doing 60 minute circuit training sessions with a stability ball and 2 pound dumbbells. The first month was frustrating for Jocelyn. She had no endurance, balance, nor strength. The great thing about Jocelyn is that SHE NEVER GAVE UP! No matter how tired she was I would be there every Tuesday and Thursday morning pushing her through sessions. Her dedication was, and still is, truly remarkable with all that she had going on in her life.

After a year and a half of two sessions a week, Jocelyn has made remarkable progress. We now use 8 pound dumbbells for all of our circuit training sessions. Our hour long sessions have now increased to 90 minutes or 120 minutes, so Jocelyn can not only do her 60 minute circuit training but also her running. She is able to do lunges, planks, and leg curls with little or no wobbles. She has lost all of her pregnancy weight and then some. But what she loves the most is how much stronger she has become! She has a noticeably stronger core, legs, and defined arms (which she says is her favorite part). Since a year and a half ago, Jocelyn now weights 127 and is a size 4.

Jocelyn is also an amazing cook and has made many healthy changes throughout this past year for herself and her family. Many of her recipes will be featured on this blog. She is a big fan of Greek Yogurt, Flat-Out, Hummus, Almond Butter, and granola,  just to name a few. Her recipes include healthy muffins, Mediterranean entrees, Mexican, pizzas, and salads. They are quick, easy, nutritious, and delicious! Keep an eye out for them!

Jocelyn: You are an amazing wife, mother, and client! Your progress has been wonderful to watch and I am so glad that I have been able to help you through this journey. We will continue to plan training sessions for the future! Make sure to check back at the end of the summer to see Jocelyn on the beaches of Mexico!

Make sure to check out She Rocks Fitness for At-Home Personal Training, Boot Camps, and Yoga classes. I will be here to answer any questions or concerns you may have. Also, make sure to sign up for the blog to receive up to date healthy summer recipes, workouts, videos, and updates on my clients.

Contact me at kuhran@sherocksdenver.com or (973) 978-7359.

A Healthy Mexican Dinner With Girlfriends

She Rocks Fitness is posting her first healthy grilled summer recipe! I love talking, cooking, and eating healthy satisfying meals, so plan on seeing a lot of recipes this summer from myself, friends, and chefs!

Tonight three of my girlfriends and I decided to cook Mahi Mahi Tacos. It was healthy, delicious, inexpensive (all food was from Sunflower Market), and took us only 20 minutes to put together. We used all fresh ingredients except for the corn tortillas and the greek yogurt (instead of sour cream). This meal was satisfying, filling, and refreshing. A perfect meal on a hot summer night!

Here were the ingredients:

  • Mahi Mahi: Brush fish with olive oil. We used a marinade packet called “Fish Tacos”, also from Sunflower Market. It was delicious and easy. Place on the grill for 15 minutes.
  • One Diced  Large tomato
  • Jalapeno
  • Avocado
  • Green and Red Salsa
  • Sliced Cabbage
  • Greek Yogurt
  • Lime Wedges

We cleaned our plates and gave this healthy recipe a thumbs up! With this meal being low in calories and nutritious, we were able to save room for a Skinny Cow 100 Calorie Chocolate Truffle Bar! After a long day of work, and a hard workout, what better way is there to end a summer night then with a healthy meal and your closest friends?

Make sure to check out She Rocks Fitness for At-Home Personal Training, Boot Camps, and Yoga classes. I will be here to answer any questions or concerns you may have. Also, make sure to sign up for the blog to receive up to date healthy summer recipes, workouts, videos, and updates on my clients.

Contact me at kuhran@sherocksdenver.com or (973) 978-7359.

Summer Bikini Circuit 2010

Here is She Rocks Fitness first workout of the summer! This is an amazing workout that takes between 25-30 minutes, scorches calories, and will tone the entire body. What more could you want in a workout? If you have the time, I would recommend doing a 30 minute cardiovascular activity before or after to take the intensity to a whole new level. You can also do this workout anywhere! All you need is a pair of dumbbells and a stability ball. So wherever you feel more comfortable working out, go for it! So grab your weights and let’s do this!

Summer Bikini Circuit 2010: 

Your goal is to do all exercises one after another with no rest in between. Once you have finished the circuit you should take between a 90-120 second rest. You should also aim to do 3 circuits and do 15 repetitions of each exercise. The more advanced you are feel free to do as many circuits as you’d like. I usually aim for 4 sets!  This circuit can be performed 2 – 3 times a week. Here it is: 

  • Plie Squat
  • Dumbbell Row
  • Alternating Dumbbell Biceps Curl
  • Squat with Dumbbells
  • Stability Ball Chest Press
  • Stability Ball Shoulder Press
  • Standing Triceps Kickback
  • Stiff-Legged Deadlift
  • Lunges with Dumbbells
  • Standing Dumbbell Cross-Chest Curl

After working out, make sure to spend a few minutes doing some stretching and drink lots of water. Keep up the good work and here’s to a fun summer

Make sure to to check out She Rocks Fitness for At-Home Personal Training, Boot Camps, and Yoga classes. I will be here to answer any questions or concerns you may have. Also, make sure to sign up for the blog to receive up to date healthy summer recipes, workouts, videos, and updates on my clients.

Contact me at kuhran@sherocksdenver.com or (973) 978-7359.

Summer Solstice: Are You Bikini Ready?

It’s hard to believe that summer is officially here! And She Rocks Fitness question to all of you is: Are you ready to put on that bikini for the next pool party or wear that strapless gown to the next summer wedding? If yes, then keep up the good work. If no, you still have plenty of time, but now it is time to get focused, start exercising on a daily basis, and eating healthy. Make sure to check out my website for Bikini Boot Camps. It is a great way to get your friends together, train hard, and scorch calories. It’s an intense one hour circuit training session, that will make you feel toned, energized, and ready to put that swimsuit on!

Summer is personally my favorite time of year. It means eating lots of fresh fruit and vegetables; long runs around many of Denver’s beautiful parks; hikes in the mountains with my golden retriever Kala; and lots of time with friends at the pool and BBQ’s. Plus, I am most happy wearing shorts and yoga tops all day! Life is good!

I will be here all summer to help you meet your goals. I will be posting recipes, workouts, videos, and healthy lifestyle tips, that will make you feel and look fabulous.

She Rocks Fitness offers At-Home Personal Training, Boot Camps, Yoga, and On-Line Training Routines. Make sure to check out She Rocks Fitness.

Contact me at kuhran@sherocksdenver.com or (973) 978-7359.

Our Website Launched

Please be sure to check out our new website, www.sherocksdenver.com and stay tuned to the blog for great daily updates, including:

  • Healthy Living
  • Before & After (my clients)
  • Exercises
  • For The Mountains
  • Good Workout Practices
  • Healthy Recipes
  • And More…

Looking forward to working with many new clients in the Denver and Mountain areas.  Please email me kuhran@sherocksdenver.com or call (973)-978-7359

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