Skip to content

Archive for

Seared Scallops with Raw Corn and Shaved Zucchini Salad with Pesto

She Rocks Fitness is excited to have another amazing female join our regular blog posts! Amy and I went to school together way way way back in the day and she now currently lives in Boston with her husband, 8 month old baby girl Ellie, and Wrigley, the 2-year-old Bernese Mtn. Dog. Amy graduated from the University of Colorado at Boulder; then attended Johnson & Wales; worked for a catering business in Boston; then worked for the Ritz Carlton in Chicago; and then started her own catering business Savory to Sweet. Make sure to check out her site and try this recipe tonight! Thanks Amy and we look forward to hopefully more delicious recipes in the future.

Ingredients:

  • 1 dozen sea scallops
  • 2 ears corn
  • 1 small zucchini, thinly sliced
  • 10-12 cherry tomatoes, halved
  • chives, chopped
  • salt and pepper, tp taste

  • Pesto:
  • 2  tablespoons pine nuts
  • 2  garlic cloves, peeled
  • 3  tablespoons  extra-virgin olive oil
  • 4  cups  basil leaves (about 4 ounces)
  • 1/2  cup  (2 ounces) grated fresh Parmesan cheese
  • salt and pepper, to taste

For the salad:
1.  Cut the corn off the 2 cob and place kernels in a small mixing bowl.
2.  Add the cherry tomatoes, zucchini, and chopped chives.
4. Season with salt and pepper and toss lightly with your favorite vinaigrette.

For the scallops:
1.  Pat dry the scallops with a paper towel and season with salt and pepper.
2.  Heat oil in non stick pan.
3.  Add the scallops and sear for 4-5 minutes, until golden crust forms.  Turn scallops once and continue to cook until done, another 4-5 minutes.

For the pesto:
1. Combine all ingredients except oil in blender.  Buzz until combined
2. Stream in oil until desired consistency.
*This makes 3/4 cup pesto with 58 calories
Hint: Go light on the pesto, especially if store bought…They are usually heavy on cheese and oil.  Homemade is always best because you can control what you’re adding.  A simple herb oil is also fine for this and a lot lighter.

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

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

Advertisements

Pre-Exercise Snacks & Meals for Events and Endurance Training: By Lauren

She Rocks Fitness is excited to have Lauren write another post on Hump Day! Make sure you try out some of her suggestions before your run, bike ride, or circuit training this week and weekend. She Rocks Fitness is a HUGE fan of Almond Butter! It is a great addition to snacks and meals before my long runs on the weekend. It’s amazing!

Hey She Rocks Fitness readers, its Lauren again and I am back to follow up on my previous posts and give you some ideas for pre-exercise snacks/meals for endurance event training or exercise lasting longer than 3 hours. With prolonged exercise it is essential that you add even more fat and protein to a complex carbohydrate base to ensure the slow release of carbohydrates for energy. With prolonged exercise durations your body has the potential to run out of the glucose your body stores for quick conversion to energy. When this happens your body will either begin to burn fat, if it is available, or muscle, if it can’t efficiently convert your fat stores. Your body, naturally, has more fat stores to use for for energy than carbohydrates, which is why training your body to burn fat efficiently is just as important as training for your event. And the last thing you want your body to do is to convert those hard earned muscles in to energy. With all of this in mind, your goal should be to find a snack that will work for you on the day of your event, and that is higher in healthy fat. Adding some protein is key for slow carbohydrate absorption, but should be kept in moderation, because your body’s protein to energy conversion process is the most inefficient compared to carbohydrate and fat conversion.

One of my favorite additions to my meals prior to extended durations of exercise is chia seeds. And, yes, I am talking about those same seeds you may have used to grow a chia pet a couple of decades ago. The use of chia seeds for endurance events dates back to the Aztecs for many reasons, only a few of which I will mention. Chia seeds are believed to slow the release of the carbohydrates you consume with them, giving you lasting energy. They naturally absorb and retain water, keeping your body hydrated. And they have a nutritional profile comparable to dark leafy greens and salmon. You can read more about the benefits of chia seeds here.

Chia seeds can be used in the same way you use ground flax seeds, but you may have to increase the amount of liquid that goes along with them because of their “gelling” effect. They have an added benefit over flax seeds, because they do not need to be ground before consumption to receive the full nutritional benefits. You can find them at your local health food store or online. Personally, I enjoy them in cooked oatmeal, yogurt, and smoothies.

A few ideas for snacks higher in fat and protein for workouts exceeding 3 hours in length or workouts designed to train for an endurance event would be:

  • 1/2 C of oats cooked with milk, almond milk, water, or some combination, topped with 1 serving of fruit, 1 Tbs freshly ground flax or chia seeds, 1 Tbs nut (almond, peanut, or sunflower) butter, and agave nectar to taste
  • 1/3 C of oat bran cooked with milk, almond milk, water, or some combination and 1 Tablespoon of chia seeds, topped with 2 eggs over easy/medium/hard, salt, pepper, and salsa served with an 8 oz. glass of no-sugar-added fruit juice or a serving of fruit on the side
  • 1 whole grain bagel toasted and topped with 2 Tbs nut butter and 1 banana and served with an 8 oz. glass of low fat milk
  • 1 whole grain bagel toasted and topped with 2 Tbs cream cheese and 2 tsp jelly or jam and served with an 8 oz. glass of orange juice
  • Stir fry made with a little oil, 1 C cooked rice and any vegetables you have in the fridge and served with an 8 oz. glass of no-sugar-added fruit juice.

These ideas will be a great way to get you started, or give some new things a try. I hope you enjoy them! Again Feel free to contact me at l.christine.a@gmail.com if you have any questions or comments.

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

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

10 Foods That Blast Fat!

It is another gorgeous morning in Denver! Thankful that Monday is over, She Rocks Fitness wants to start this Tuesday morning off with a positive post of ten foods that BLAST fat. Not only are these foods delicious and versatile, but you can find hundreds of healthy and easy recipes that use these ingredients. She Rocks Fitness would suggest using sites like: Cooking Light, Eating Well, and Sunflower Market, to find numerous recipes that use all ten of these foods. No excuses! Try them out and feel free to share your favorite recipes with She Rocks Fitness. It is very important that you remember the key to losing weight, building lean muscle, and living healthy is not just about working out, but also about eating right!

10 Foods That Blast Fat:

  1. Salmon
  2. Eggs
  3. Ginger
  4. Grapefruit
  5. Avocado
  6. Pomegranate
  7. Dairy
  8. Chili Peppers
  9. Spinach
  10. Green Tea

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

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

Sunday Night Dinner: Salmon Tostada

Delicious and so easy to put together! She Rocks Fitness wants to share with you another healthy Mexican meal that was put together on a relaxing Sunday evening. The total time for this was 20 minutes. It has great favor and is loaded with nutritious ingredients.

Ingredients:

  • 1x 100-Calorie Tortilla
  • 4 oz Salmon Fillet with fresh basil, lemon, olive oil, salt & pepper
  • 1/4 cup Pepper Jack Cheese
  • 1/2  cup Red Kidney Beans
  • 2x chopped green onions
  • 2x small tomatoes
  • 1x ear of corn
  • 1/4 cup Fage Greek Yogurt (It’s the amazing sour cream substitution)
  • 2 tbsp salsa

Directions:

Heat the oven at 350 degrees and cook the salmon for 15 minutes. Microwave the ear of corn for 6 minutes and then the red kidney beans for 1 minute. Dice the green onions and tomatoes. Shred the pepper jack cheese. With 3 minutes left on the salmon, place the tortilla in the oven. When salmon is done, separate with fork and place on tostada with the rest of the ingredients. Dinner is served!

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

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

Banana Blueberry Bread

She Rocks Fitness is excited that it is not only Friday, but it is also Foodie Friday! What better way to start the weekend, than with a delicious and nutritious breakfast? Everyone gets tired of cereal, yogurt, oatmeal, and egg whites by the end of the week. She Rocks Fitness wanted to start the day off with something savory, but healthy. Plus, the bananas needed to be used, before they went bad, so Banana Blueberry Bread it is!

She Rocks Fitness found this recipe on the Cooking Light website. A great site that offers an abundance of recipes for every season, special occasion, budget, and healthy lifestyle. The recipes are simple, easy, and always nutritious.

She Rocks Fitness had two slices of the Banana Blueberry Bread heated, with a 1 tbsp of Fage Greek Yogurt, and a dash of cinnamon on top. Before a workout that was going to take 120 minutes, this breakfast offers all the ingredients that one would need to maintain enough energy to get through both the cardio and the circuit training. Each slice contains 145 calories. Try it out and enjoy!

Ingredients:

  • 1 cup all purpose flour
  • 1/2 cup whole wheat flour
  • 3/4 cup uncooked quick-cooking grits
  • 1/2 cup sugar
  • 1/2 teaspoon salt
  • 1/2 teaspoon baking powder
  • 1/4 teaspoon baking soda
  • 3 tablespoons canola oil
  • 1 cup mashed ripe bananas
  • 3/4 cup blueberries
  • 2 large eggs, lightly beaten
  • Cooking Spray

Preheat the over to 350 degrees. Combine flours, grits, sugar, salt, baking powder and soda in a large bowl; make a well in center of mixture. Combine oil, banana, blueberries, and eggs; add to flour mixture. Stir just until moist. Spoon batter into 8 x 4 inch loaf pan coated with cooking spray. Bake at 350 degrees for 1 hour. Cool bread in pan 10 minutes on a wire rack. Remove bread from pan, and cool completely on wire rack.

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

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

5 Simple Weight Loss Tips for Summer 2010

She Rocks Fitness wants to share with you 5 very useful weight loss tips that will help you achieve your summer goals to looking fabulous, feeling confident, and eating healthy. These are tips that She Rocks Fitness has made a priority to follow on a regular basis. Feel free to e-mail any questions or concerns. She Rocks Fitness loves to hear from you! Good luck!

  1. Keep a Food and Exercise Journal: It has been shown that those who keep track of their calorie consumption and calories burned were more successful at keeping weight off. This may seem tedious at first, but it is a great way to see what you eat and do on a continuous basis. There are plenty of free applications available online to help track your progress.
  2. Make Small,Steady Changes, and Be Patient: Losing weight, starting a new exercise program, and changing your diet takes time. Don’t get frustrated. When making a lifestyle change make sure that you set weekly, monthly, and yearly goals for yourself, so that you stay on a focused path. Making drastic changes in your diet or trying to accomplish a fitness goal that is way to hard, can lead to injury, burn-out, and regression.
  3. Incorporate Strength Training into your Routine: Make sure that you are strength training 2-3 times a week, along with your cardio routine. Only doing cardio will increase your metabolism in the short term, but it is only temporary. Strength training will raise your metabolism during the workout, after your workout, and at least up to 24 hours later. Lean muscle helps you loose weight!
  4. Eat Complex Carbs, Lean Protein, & Healthy Fats: Make sure to eat these three throughout the day, with your meals to boost your metabolism and blast fat. Have a serving of these with each of your meals! Remember complex carbs include foods like: spinach, kale, bananas, apples, sweet potatoes, squash, bulgur, quinoa, whole grain breads & pasta.
  5. Listen to Your Body: Make sure to rest when necessary. This is so important and is sometimes very difficult for athletes, but if you don’t listen to your body, you will either get sick or injured, which are both very frustrating. Take 1-2 days off a week from working out. If you don’t feel comfortable taking 2 days off, make sure that your other day is a light workout (like a walk with your dog). Every 2-3 months try to take a week off from strength training. This will allow your body to recover, rest, and feel fresh once you start up again. It’s a great feeling! Regarding eating, if your body is craving something, don’t ignore it. Ignoring or eliminating what you love can lead to you overeating and guilt. Life is too short to not have that bowl of pasta, the chocolate brownie, or that glass of wine after a long day. Just remember to fill these cravings in moderation!

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

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

Tuesday Morning Workout: Abs

She Rocks Fitness is excited to post the first Ab Workout of the summer! Getting a tight and sexy stomach is not easy and takes a lot of work. To get a great looking stomach you need to remember to keep up with your cardio, continue to lift weights, and eat healthy. Also remember that when you do a ab workout, to give your body 48 hours to recover before doing this again.

This is a 30 minute workout that can be done at the gym, park, or your home. All you need is a stability ball and some dumbbells and you are good to go. Enjoy and let me know how you feel!

She Rocks Fitness was at the gym bright and early to do this workout. The first part of the workout was a cardio session on the “Real” Stair Master for 40 minutes, followed by the ab workout posted below. It’s awesome.

Ab Workout:

Perform 3 sets of this circuit with a 30 second rest after each exercise:

  • 25 Regular Sit-Ups on the Stability Ball
  • 25 Oblique Twist on the Stability Ball
  • 25 Sit-ups with Dumbbell overhead on the Stability Ball

Perform 3 sets of this circuit with a 1-Minute rest after completing the entire circuit:

  • 20 Weighted Toe Crunch
  • 20 Obliques Row
  • 20 Scissor Kick
  • 20 Bicycle

Hold each plank pose for 1-Minute with a 1-Minute Rest after each one. Try to do 2 sets.

  • Regular Plank on Forearms
  • Swiss-Ball Plank #1 (Forearms on stability ball & feet in a v-shape on the ground)
  • Swiss-Ball Plank #2 (Feet and shins on stability ball & forearms on the ground)
  • Side Plank (1-Minute each side)

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

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

Healthy Snacks for Longer Workouts: By Lauren

She Rocks Fitness is happy to have Lauren write another post this Monday morning on more great snack ideas before longer workouts. Make sure to try them out sometime this week and feel free to share your thoughts about how you felt. She Rocks Fitness wants to hear from you. Enjoy and here’s to a great week of hard workouts and healthy eating!

It’s Lauren and I’m back to discuss more pre-exercise snack ideas! Last week I talked about pre-exercise snacks for high(er) intensity exercise lasting less than an hour in duration. This week I am here to present some ideas for snacks for exercise lasting longer than an hour at a lower intensity. This type of exercise requires the addition of fat (primarily) and protein to your carbohydrate based snack in order to prolong the release of carbohydrates in to the blood stream. The slow release of carbohydrates will provide your body with a sustained supply of energy for the duration of your extended workout, without having to tap in to existing energy stores.

A few good examples of snacks for exercise lasting longer than an hour would be:

  • A piece of sprouted grain Ezekiel toast spread with 1 Tbs nut or seed (such as hemp or pumpkin) butter topped with a drizzle of agave and sprinkle cinnamon
  • 1 serving of oatmeal cooked with 1 banana and topped with 2 Tbs walnuts and/or 1 Tbs freshly ground flax seeds
  • 1 6-oz container of fruit juice sweetened low or non fat yogurt with 2-4 Tbs low sugar granola and 1/2 of a sliced banana or 1/4 C sliced strawberries or fresh blueberries
  • 1/2 toasted whole grain bagel topped with 1-2 Tbs low fat cream cheese served with 4 – 8 oz. orange juice
  • 1 C whole grain cereal topped with low-fat milk or almond milk and 2 Tbs chopped nuts and/or 1 Tbs ground flax seeds

As I mentioned last week, these are some great ideas to start with, but begin to experiment with what works for you. A well composed snack would contain 1-2 servings of carbohydrates from a whole grain source, 1 serving of carbohydrates from a fruit, and a 1/2 serving of fat to give you lasting energy.

Feel free to contact me at l.christine.a@gmail.com if you have any questions or comments. Next week I’ll be back with snack ideas for exercise lasting longer than 3 hours for endurance event training or just plain fun!

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

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

Quinoa and Fresh Veggies…Awesome Summer Recipe

She Rocks Fitness wants to thank Jocelyn for putting together another delicious, fresh, and healthy summer dinner for all of our fans! This recipe is low in calories and filled with protein and fiber. A great dish for a hot summer night! Enjoy!

Ingredients:

  • 2 cups boiling water
  • 2 tsp olive oil
  • 1 cup quinoa
  • Cook quinoa according to package directions. Toss with olive oil & set aside
  • 1/2 red onion, sliced vertically
  • 3/4 cup diced tomatoes, seeded
  • 4 green onions chopped
  • 1/2 yellow bell pepper chopped
  • 1/4 cup peeled and diced cucumber
  • 1/4 cup extra virgin olive oil
  • 1 large fresh lemon, juiced
  • 1 large fresh lime, juiced
  • 1/2 – 1 seeded and deveined jalapeno pepper, diced
  • 3/4 teaspoon oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon cumin
  • 1/4 teaspoon ground chipotle powder (or regular)
  • 1/4 teaspoon ancho chilli powder (or regular)
  • Fresh ground pepper to taste

Add all of the above and toss. Add 1 peeled and diced avocado and toss lightly. Add quinoa and toss lightly again. This can be served hot or cold. Could also add shredded chicken, cubed tofu, or grilled steak.

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

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

Christine Capeless: Before, Middle, and Happily Ever After…

She Rocks Fitness is posting the BEFORE and MIDDLE pictures of the beautiful bride to be, Christine Capeless, who is 37 days away from her wedding day. The AFTER picture will not be posted until Christine is married, which will be at the end of August.

Christine signed up with She Rocks Fitness this past January with very specific goals. She wanted to lose weight, build strength in her core, and have a defined upper body for her strapless gown. Christine has been an athlete most of her life and while she leads an active life in Denver, she wasn’t lifting weights nor watching her diet. She contacted She Rocks Fitness and was ready to make a change in her lifestyle in order to look stunning on her wedding day.

She Rocks Fitness trains Christine two times a week for one hour each time. Each training session involves scorching calories on the treadmill and doing a 40 minute circuit training regime that either involves upper body, lower body, or the entire body. When She Rocks Fitness isn’t training Christine, she is running outside from to 3-5 miles a day.

Christine struggled in the beginning. She could only do a steady pace on the treadmill; could only use 2 lb dumbbells for all of our circuits; and could hardly hold a plank for one minute. Her diet consisted of lots of pasta, buffalo wings, and creamy artichoke dips. There was a good deal of moaning and groaning during our initial sessions!

She Rocks Fitness is so PROUD of the progress that Christine has made since January. She is currently burning 400 calories on the treadmill, using 5 lb and 8 lb dumbbells for all of our circuits, and holding planks for over a minute with “no moaning”. She also has made huge changes in her diet, as she now eats breakfast, lots of healthy salads, fish, chicken, sweet potatoes, and is finally drinking lots of water! She looks amazing! She now has muscle definition in her legs and has visibly lost weight around her mid-section. Christine has been committed both physically and mentally to this program from the beginning and all of her hard work is truly paying off.

Make sure to check back at the beginning of September to see pictures of Christine on her special day! 37 days and counting and she is going to be a stunning bride.

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.