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Ten Delicious Oatmeal Combinations

Wow it is already Monday and what better way to start your morning then with a delicious bowl of oatmeal! She Rocks Fitness is a big fan of oatmeal and has experimented with many different varieties, that are all healthy, delicious, and under 400 calories. Here are just a couple of reasons why you should start eating oatmeal on a regular basis. It can help control your weight. It can lower your cholesterol and reduce the risk of heart disease. Oatmeal contains a wide variety of vitamins, minerals, antioxidants, complex carbohydrates, iron, and is a good source of protein. It is also quick and convenient!

She Rocks Fitness has listed my top 10 favorite oatmeal combinations! Try them out sometime this week and if you have any favorites, please feel free to pass them along.

  1. 1x small sliced banana, 1 tbsp almond butter, 1/2 c oatmeal, dash of cinnamon
  2. 1 c bing cherries, 1 tbsp almond butter, 1/2 c oatmeal
  3. 1 c blueberries, 1 tbsp almond butter, 1/2 c oatmeal
  4. 1 c strawberries, 2 tbsp cottage cheese, 1/2 c oatmeal
  5. 1/3 c mashed sweet potato, dash of pumpkin spice, 1 tbsp agave nectar, 1/2 c oatmeal
  6. 1/4 c sliced zucchini, dash nutmeg, all spice, and vanilla, 2 tbsp unsweetened apple sauce, 2 tbsp chopped nuts, 1/2 c oatmeal
  7. 1 tbsp unsweetened dark cocoa powder, 1 tbsp almond butter, 1x small slice banana, sprinkle of unsweetened coconut flakes, 1/2 cup oatmeal
  8. 2x eggs over easy, 1/4 c black beans, hot sauce, 1/2 c oatmeal
  9. 2 tbsp sliced dried figs, 1 tbsp almond butter, sprinkle of cinnamon, 1/2 c oatmeal
  10. 1x diced peach, 1 tbsp almond butter, 1/2 c oatmeal

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.

The Kitchen Sink Frittata

It’s been a long week and She Rocks Fitness was pretty tired by the end of the day and had no desire to go food shopping or even go to Happy Hour. It’s just been one of those weeks and She Rocks Fitness needed to be creative and use whatever was in the fridge. The standard go to is The Kitchen Sink Frittata! This was made in under 30 minutes and is a little less than 500 calories. Even better it’s filling and delicious! Enjoy!

Ingredients:

  • 4x Egg whites + 1x whole Egg
  • 1 ounce Goat Cheese
  • 1/2 chopped Red Pepper
  • 1x chopped small zucchini
  • 1/2 cup Black Beans
  • 1 tbsp Trader Joe’s Hummus
  • 4x thin slices of Pita

Directions:

  • Pre-Heat oven at 350 degrees and heat up Pita slices for 10 minutes
  • Saute red pepper and zucchini for 5-8 minutes
  • Add eggs and when almost cooked through add the crumbled goat cheese on top
  • Heat up black beans in microwave for 1:30 minutes
  • Garnish with chopped green onions and hot sauce

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.

Post Exercise Snacks & Meals: by Lauren

Yeah Lauren is back to share with She Rocks Fitness another amazing piece on Post Exercise Snacks & Meals! Again, Lauren has provided all of you with healthy and easy options to make your training sessions this summer that much more successful. Read and learn and thanks again Lauren!

To enhance your training this week, I am here to discuss the importance of your post-exercise nutrition and supply you with some ideas! A recovery snack or meal after your strength training or cardio session is a key factor in aiding your recovery and increasing the quality of subsequent workouts. Within 45-60 minutes after you are done exercising your body is in a state of increased insulin sensitivity, in which it processes and delivers glucose to your recovering muscles more efficiently. Getting a snack in within this time frame will maximize the amount of glycogen (energy) replenishment in your muscles to help fuel your next workout. The next key aspect of your post-exercise nutrition is its composition. Your goal should be to find a snack composed of about 4 times as much carbohydrates as protein, i.e. 4:1 ratio. The carbohydrates will go directly towards replenishing the energy stores you used during your workout and the protein will help speed the rate at which your muscles absorb those carbohydrates. The protein also helps begin the process of repairing your muscles. Fat and fiber should be avoided to make sure the carbohydrates are easily digestible and delivered to your system quickly and efficiently. Skipping post-exercise meals or snacks in effort to lose weight will only increase your body’s stress levels and leave you feeling sluggish and drained for your next workout.  Once you have consumed a 4:1 carbohydrate to protein snack within the 45-60 time frame you want your next meal or snack to be mainly comprised of protein to aid in repairing the muscles you just broke down during your workout. Here are a few examples to get your started…

Example snacks:

  • Low-fat chocolate milk
  • Smoothie made with 8 oz. skim, almond milk or coconut water, 1 medium banana, 1/2 Tbs ground flax or chia seeds, 1 scoop vanilla protein powder, and a few handfuls of spinach (optional)
  • 1 container of fruit juice sweetened low-fat yogurt with 1/8-1/4 C granola
  • A food bar made by Clif, Luna, Kashi, etc. Just make sure the carbohydrate to protein ratio is about 4:1

Example meals:

  • Whole grain pancakes or waffles topped with with 1/4 C part-skip ricotta cheese mixed with 1/2 tsp vanilla and a sprinkle of cinnamon and 1 medium sliced banana
  • 1/2 C oats cooked with 1/2 C milk, 1/2 C water, 1 serving of fruit (i.e. banana, blueberries, strawberries, etc.) topped with 1 Tbs ground flax or chia seeds and 1 Tbs chopped nuts
  • Egg scramble with 1 whole egg + 2 egg whites, spinach, black beans, peppers, onions, tomato, salsa, and low-fat cheese served with a toasted whole grain english muffin or 1-2 slices of whole grain bread spread with whole fruit jam
  • Chipotle burrito bowl with black beans, rice, pico de gallo, salsa, lettuce, and 1/4 C guacamole
  • Sandwich made with 2 slices of whole grain bread or 1 whole grain wrap, 3 oz. sliced turkey, 1/4 avocado, 1 Tbs hummus, lettuce, and tomato served with a serving of fruit or baby carrots
  • 2 oz. whole grain pasta cooked with 1/2 C marinara sauce and any veggies you may have on hand (i.e. zucchini, spinach, green beans, etc.) served with 8 oz. glass low-fat milk
  • Salmon avocado sushi roll with low-sodium soy sauce and 1/2 C edamame

Remember to experiment with what works for you and your body. If you notice you feel good during a workout, try and remember what you ate after your last workout, and repeat. If you feel drained, make sure you are not skipping post-exercise nutrition and allowing yourself enough time to recover between workouts. Feel free to contact me at l.christine.a@gmail.com with any questions!

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.

Tuesday Workout: Burn Baby Burn

Yeah it is no longer Monday! She Rocks Fitness would like to share with you a 30 minute circuit that can be performed at your gym, home, or the park. All you need is your running shoes, dumbbells, and a jump rope. No excuses to not try this one out at some point today or this week! If you have time before, try to get a 20-30 minute warm-up either running, biking, walking, or using the stair master. Get ready to work hard and burn lots of calories! Enjoy!

Instructions:

  • Perform circuit 1-3 times. If you are advanced try to do 4
  • Take a 60-120 second rest after the each circuit is completed
  • Remember to hydrate after each circuit!

Workout:

  • Jump Rope: 1 minute
  • Squat Jumps: 15
  • Walking Lunge with Torso Rotation: 12 each leg
  • Push-Up: 15
  • Plank: 1 minute
  • Triceps Dip on Flat Bench:15
  • Dumbbell Squat to Overhead Press: 15
  • Burpee: 15
  • Bent Over Dumbbell Row: 15
  • Double Crunch: 15

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.

Monday Night Dinner: Roasted Salmon with Stir-Fry Veggies

She Rocks Fitness is making your Monday just a little bit easier by giving you a healthy and easy meal that can be put together in under 30 minutes. Mondays are always a hard day and this dinner is a great way to start off the week right, especially if you cheated a little bit this weekend. This meal is low in calories and will allow you to have room for a low-calorie dessert later on in the evening. Try out Skinny Cow Chocolate Truffle Bars with only 100 calories. They are delicious!

4 oz piece salmon filet
Salt and Pepper, to taste
1 TB Dried Basil
1 cup Broccoli
1 Orange Pepper
1/2 cup Sugar Snap Peas
1 TB Sweet Chili Sauce
Olive oil

1. Preheat the oven to 350 degrees.  Season salmon with salt, pepper, basil.  Drizzle lightly with olive oil.2. Blanch broccoli and snap peas until al dente.
3. Cook salmon 7-15 minutes, depending on size of piece, oven, etc.
4. In a non stick saute pan, heat olive oil and add orange peppers.  Cook for 3-4 minutes.
5. Add broccoli and snap peas and continue cooking.
6. Just before plating, toss vegetables with 1 TB of sweet chili sauce.

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.

Seitan Stir-Fry: by Lauren

She Rocks Fitness is excited to post a delicious and healthy stir-fry option right before the start of the weekend. Instead of cheating all weekend and ruining all the hard work you did for 5 days straight, try this meal instead, and feel better for that early morning weekend run! Remember it is okay to cheat, you just don’t want to do it all in one weekend.

She Rocks Fitness loves when Lauren contributes to the site!  Lauren is so dedicated to eating well, training hard, and taking care of her body. It is very inspirational and She Rocks Fitness has already learned so much from her. Thanks Lauren! You Rock!

Seitan Stir-Fry Recipe:

Whenever I am craving Asian food or need something quick for dinner that uses up vegetables in the fridge and other ingredients I have on hand, I always turn to stir-fry. Making stir-fry at home is a great way to satisfy your craving for take out, without blowing your nutrition or diet goals. This week I made Seitan and Broccoli-Mushroom stir-fry, adapted from a recipe in Robin Robertson’s 1,000 Vegan Recipes. if you have never heard of seitan it is a vegetarian meat alternative that has over 20 grams of protein per serving! It is made from rinsing away the starch and bran from whole wheat flour, leaving only the gluten behind. The best part about seitan, as a meat alternative, is that it actually has the chewy texture of meat. You can find seitan at your local health food store, Asian markets, or you can learn how to make your own. However, the seitan in this recipe could easily be substituted with extra-firm tofu or any type of meat (chicken, turkey, lean beef) if you are not a vegetarian. I served this recipe over 1 C of cooked brown basmati rice, but soba noodles, quinoa, short grain brown, or jasmine rice would also be delicious.

2 tablespoons canola oil
8 oz seitan strips
8 oz white button mushrooms, quartered
1 red bell pepper, cut in to 2-inch strips
3 garlic cloves, minced
2 teaspoon grated fresh ginger
3 green onions, minced
Crushed red pepper flakes, to taste
1 medium bunch of broccoli, cut in to 1-inch florets
1/2 cup water
3 tablespoons low-sodium soy sauce or tamari
2 tablespoons dry sherry
1 teaspoon toasted sesame oil
1 tablespoon toasted sesame seeds (toast in a non-stick skillet on medium until fragrant or lightly browned)

  1. In a large skillet or wok, heat 1 Tbs of the oil over medium-high heat. Add the seitan and cook, stirring occasionally until lightly browned, about 3 minutes. Transfer the seitan to a bowl and set aside.
  2. In the same skillet or wok, heat the remaining 1 Tbs of oil over medium-high heat. Add the mushrooms and cook, stirring frequently, until browned, about 3 minutes. Stir in the garlic, ginger, and green onions and cook 30 seconds longer. Add the mushroom mixture to the cooked seitan and set aside.
  3. Add the broccoli, red bell pepper and water to the same skillet. Cover and cook until the broccoli begins to turn bright green, about 3 minutes. Uncover and cook, stirring frequently, until the liquid evaporates and the broccoli is crisp-tender, about 3 minutes longer.
  4. Return the setian and mushroom mixture to the skillet. Add the soy sauce and sherry and stir-fry until the seitan and vegetables are hot, about 3 minutes. Sprinkle with the sesame oil and sesame seeds and serve immediately.

Enjoy!

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.

Ultimate Summer Workout for August

She Rocks Fitness is sharing an awesome circuit training session that targets the legs, biceps, triceps, and shoulders! Another great workout that is perfect for summer and making you feel even more confident and beautiful in your bikini, sundress, or wedding gown!

She Rocks Fitness is sore, but of course always in a good way! This workout was performed at 24 Hour fitness and the circuit took a total of 50 minutes. If you have the time, try to warm-up for 10-20 minutes on either the treadmill, bike, or stair master to get your muscles warm and your heart rate up. Try it out this weekend or before you go out tomorrow night. You will feel and look great! Go for it!

Tips:

  • Perform 3 sets and 15 repetitions of each circuit
  • Make sure to take a 1-Minute rest after each circuit
  • Remember to drink water throughout this workout to keep your body hydrated!

Workout:

  • Squat with Dumbbell Shoulder Lift
  • Lunge with Dumbbell Biceps Curl
  • Plie (hold the dumbbells on your hips)
  • Dumbbell shoulder Press
  • Dumbbell Cross-Over Biceps Curl
  • Dumbbell Triceps Extension
  • Split-Squat with Dumbbells using Flat Bench
  • Dumbbell Hammer Curl
  • Triceps Dip on Bench
  • Frontal Raise with Cable Bar
  • Biceps Cable Curl
  • Triceps Extension with Rope Overhead
  • Leg Curl with Stability Ball
  • Bridge with Stability Ball
  • Fire Hydrant

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.

Personal Entry: My 5 Favorite Breakfast Meals

She Rocks Fitness would like to post my first personal entry! I believe that it is important for all of my readers to know that I do eat, exercise, and practice what I preach with what I post. I’m not perfect and make mistakes, have cheat days, and sometimes over train. I also used to skip breakfast for a while, until I realized that there was no way I could power through my workouts, train clients, and go to meetings without starting the day with healthy and energizing breakfasts.

I now never skip breakfast and love to try out new recipes and products to see what my body responds to well or not. This is very important to me, especially before going on a long run over the weekend or performing a hard workout at the gym. Below are my 5 favorite breakfast meals, that I eat on a regular basis and find them to be tasty, energizing, and nutritious. Remember: Do not skip breakfast. It will lead you to feel exhausted and force you to overeat later in the day. These are two things that you want to avoid when trying to look at feel your best this summer! Try them out and send me your favorite breakfast meals. I’d love to hear from you!

  1. Oatmeal: 1/2 cup uncooked oatmeal, 1 tbsp Almond Butter, 1 sliced banana
  2. Greek Yogurt: 1 cup Fage greek yogurt, Kashi Go Lean Crunch, 1 cup berries
  3. Granola: 1/4 cup granola, 1 cup Fage greek yogurt, 1 cup blueberries
  4. Waffles: 2x whole wheat waffles, 1 tbsp Almond butter, 1 cup strawberries
  5. Breakfast Breads: 2x slices, 1/4 cup Fage greek yogurt, Sugar Free Jelly

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.

Top 5 Exercises for the Lower Body

It’s the start of another week and another month! Summer is flying by and what better way to start the second day of August with a new attitude and new goals. She Rocks Fitness wants you to start off this month with the intentions that these last two months of summer you will look and feel your best. And what better way to begin August than with knowing the Top 5 Exercises for the Lower Body! These exercises boost metabolism, burn body fat, and stimulate most of the muscles in the lower body, so that you can look great in your bikini, running shorts, and sundress.

So get to the gym this week and try out these 5 exercises! Try to do these twice a week,  performing 3 sets, and doing 15-20 repetitions.  You can include a couple of these into your workouts and circuit training routines. Remember that the muscles need 48 hours after a workout to rest, before training them again.

  1. Squats
  2. One Leg Squats
  3. Wide Leg Squats
  4. Lunges
  5. Leg Presses

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.