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Leg Workout: Oxygen Magazine Inspired

It’s POURING rain outside, which means that the long run She Rocks Fitness was planning on doing this morning will be postponed until tomorrow, when the sun is “supposed” to come out again. Remember to always be flexible and not to get frustrated if your workout plans get disrupted by weather. You can still workout, just get creative and always have a Plan B. Don’t make any excuses to skip a workout!

It’s been a while since I have done a leg workout and as I was on the Stair Master yesterday reading my Oxygen Magazine, I found a “Butt Building” workout, that sparked my interest. If you aren’t a subscriber to Oxygen Magazine, I highly recommend that you sign up. It offers great workouts, recipes, shakes, images of “real” fitness models, and great tips that are easy to follow on a daily basis. I love it!

The title of this workout is “Get A Better Booty In Four Weeks”. Sign me up! All you need is a stability ball and dumbbells. Easy as pie! So if you don’t have time to go to the gym today, you can do this at home. I’m going to go to the gym and do some cardio first and then do this leg workout followed by some abdominal workout.

Here it is:

  • Wall Squat: 2-3 sets; 12-15 repetitions; 30 sec rest btwn sets
  • Wall Lunge: 2 (per leg); 12-15 repetitions; 10 sec rest btwn sets
  • Stability Ball Split Squat: 2 (per leg); 12-15 repetitions; 10 sec rest btwn sets
  • Stability Ball Hip Extension: 2-3 sets; 12-15 repetitions; 30 sec rest btwn sets
  • Stability Ball Leg Curl: 2-3 sets; 12-15 repetitions; 30 sec rest btwn sets

Out into the pouring rain and to the gym! I will tweet how this went later this afternoon with an update on how my muscles feel. Make sure to follow She Rocks Fitness on Twitter too!

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.

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A Happy Hump Day!

She Rocks Fitness woke up this morning after a deep sleep last night, that was filled with crazy dreams, but was happy to see the clear skies, the sun rising, and that there was no humidity in the air. After two cups of coffee and checking e-mails, I was very excited to put together my breakfast. Not only have I been experimenting with workouts, but I have also made a pledge to experiment with new recipes, with the coming of fall. After a couple of tries this week with pumpkin and oatmeal, I have found the PERFECT combination. I do have to give credit to Bran Appetit for this recipe, because it is awesome, filling, and healthy.

Ingredients:

  • 1/2 c oatmeal
  • 1 c water
  • 1/2 c pumpkin
  • 1/2 banana
  • 1/4 c Trader Joe’s Peanut Butter Trax Mix
  • Dash of cinnamon

Directions:

  • Heat up oatmeal with water for one minute.
  • Add pumpkin and cook for another minute.
  • Top with banana and trail mix. Let it sit for a minute to get nice and gooey.

After trying to eat this slowly, to enjoy every single bite, I headed to the gym (it doesn’t take me long to digest and then go workout or go for a long run), for a pretty long workout. The workout entailed 40 minutes of interval training on the Stair Master and then a 45 minute super set workout that trained back and triceps. This workout was not pre-planned and was thrown together while training. Each super set combined a back move, immediately followed by a triceps move. 3 sets of 15 repetitions were performed, with a minute rest between each. Needless to say, by the time She Rocks Fitness returned home, it was time for lunch.

Lunch was easy, quick, and delicious.

Ingredients:

  • 1 c baby carrots
  • 1 tbsp humms
  • 2 slices roasted turkey
  • 1x 100 calorie whole-wheat tortilla
  • Leftover salad from last night (curly endive, cherry tomatoes, yellow pepper, cranberries, oil & vinegar)

Dinner tonight is going to be a Mexican salad served with steak, fresh vegetables, home-made pita chips, and a new dressing that I found in Oxygen Magazine this month. And also something sweet, depending on if I can find a healthy peach cobbler recipe before this day comes to a close. đŸ™‚

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.

Happily Ever After…Mrs. Vaughan!

She Rocks Fitness is finally posting the AFTER pictures of the beautiful bride Mrs. Christine Vaughan! In the gorgeous rolling hills of Burlington, VT family and friends gathered to celebrate the wedding of my good friends and hard-working client Christine & Tim. After months of hard work in her apartment gym, long runs around the park, and healthy changes to her diet, Christine looked STUNNING! On her wedding day, Christine reached her goal weight of 118 lbs! She looked healthy, happy, and beautiful. She Rocks Fitness was thrilled to work with Christine for a solid 8 months and then be a part of this fun filled weekend. It was one to remember and I am so happy that I was there to see this memorable event.

Christine’s training regimen included 2 one-hour sessions a week, for 8 months. She Rocks Fitness designed programs for Christine that involved running, circuits, weight training, and learning to make healthy food choices. Despite a hectic work schedule, traveling around the country for other weddings, planning her wedding, and attending multiple parties for the bride-to-be, Christine remembered to have fun, let loose, and enjoy food and cocktails! She always was able to come back to the gym ready to start the week fresh and work hard.

This is so important to remember when training for your wedding or a special event. Always remember to have FUN! Life is too short to constantly obsess and worry about what you eat all the time. If you need a break from working out, take it. If you go to a wedding all weekend, enjoy it. You can always start fresh the following day!

She Rocks Fitness wants to thank Christine for her hard work and dedication! A great client and a wonderful friend, Christine chose to dedicate many hours to training and living a healthy lifestyle. Her hard work paid off, because she was a beautiful bride, that threw an awesome wedding, and married an amazing man.

Thanks Mrs. Vaughan! đŸ™‚

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.

Running through my Childhood

She Rocks Fitness LOVES running! It is my favorite way to start the day. There is nothing better than waking up on a quiet morning, having a fresh cup of coffee, a healthy breakfast, checking e-mails, and then hitting the pavement. I even enjoy my runs more when I come home and run down all the quiet farm roads. It is absolutely breathtaking. It’s also a great time to be alone, enjoy my surroundings, be thankful for everything that I have, and also go through my long “bucket list”. đŸ™‚

One of the many items on my “bucket list” is to sign up for races this fall, whether they are 5k’s, 10k’s, and even a half. My body feels great and I think it would be a great time to get out there while the weather is still nice and support a cause.

After taking a wonderful three days off, it was time to get back into the groove of things. My body felt great from taking a well needed rest from the gym, weights, and running. I woke up excited to tackle the morning, while it was still pretty cool outside. I took the dogs out, while my mom was still asleep, brewed some fresh coffee, and made a big bowl of oatmeal with 1 large peach and 1 tbsp of peanut butter. Delicious! I was ready to go.

The air was warm, but not too hot. There weren’t too many cars on the road and the leaves are slowly, but surely starting to change. As I ran down all these familiar roads it brings back a lot of memories from growing up and always makes me smile.

I love NJ and where I grew up and I am so lucky to be able to run through these gorgeous surroundings. It’s nice to have running routes like this that make you enjoy your runs. My legs felt great, the new shoes were doing their job, and I was sweating a ton. It was a nice feeling to give my body a rest and then feel excited to train again. After 55 minutes of running a steady pace with lots of hills, I felt awesome.

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.

Follow Up: Goals for September

It’s amazing how this month has flown by. Fall is coming and the days are starting to get shorter and the mornings a little bit cooler. She Rocks Fitness loves this time of year! Even though summer is coming to a close, there are still so many activities that you can do to stay in shape and wonderful produce that you can use for fall recipes. Apples and pumpkins are some favorites!

With October right around the corner, She Rocks Fitness wanted to give you an update on how I’ve tackled my “Goals for September”. Here is the update:

  1. Change My Exercise Routines Monthly: I’ve 100% succeeded in achieving this goal and I’m very proud of myself, because I usually get stuck in doing the same thing every week. Changes have included more full body circuits; longer repetitions, or shorter repetitions with heavier weights; and different exercises that I’ve never tried before. It’s felt great and nice to switch things up.
  2. Take 15 Minutes A Day To Stretch: I am still working on this. Sometimes I forget, or I’m too tired, or don’t have enough time. But when I do take the time for 15 minutes it feels great and I’m glad I did it. I just need to do it on a regular basis and make the time. I think I need to stop making excuses, so I don’t get hurt.
  3. Eat More Calories: I’ve gotten so much better at this and again I’m very proud of myself, because I can notice a difference in my energy while working out and my stamina throughout the day. I’m learning to experiment with different foods, what times to eat during the day, and looking forward to adding shakes as a new afternoon snack. Recipes of course will be posted.
  4. Take A Break: I really enjoy doing 3 days on and 3 days off. I feel very ready for the day off when I get to it, because I’ve trained so hard 3 days in a row. Sometimes if I’m restless on a day off, I will take Kala (see picture after fetching tennis balls) for a short walk, just to keep my muscles warm. Then on the other day off, I will really take the day off and not do anything, which feels great. There are still times when I should really take a break, but again this is something I am still working on and will become better at. Guaranteed.
  5. Enjoy Life: I am one lucky woman. I’m healthy, active, and love my life. My family and friends are so supportive of everything that I do. My dog Kala is the cutest golden retriever a woman could ask for. Here’s to the next chapter in my life and may it be filled with lots of success, smiles, friends, love, and new memories. And of course new challenges and delicious recipes. đŸ˜‰

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.

First Attempt at Overnight Oats

By now, everyone should know how much She Rocks Fitness loves oatmeal and almond butter and even more when eaten together! It is the perfect breakfast combination before a long weekend run or an intense gym session. She Rocks Fitness did some research on overnight oats on the world wide web and discovered that there are a lot of bloggers out there with AMAZING oatmeal ideas. Hence, why She Rocks Fitness decided to try out overnight oats to experiment and see how it works before the Saturday workout.

Ingredients:

  • 1/2 cup oatmeal
  • 1/2 cup Fat Free Yogurt
  • 1/2 cup unsweetened Almond Milk
  • 1x large Peach
  • 1 tbsp Almond Butter

Directions:

Place the 1/2 c of oatmeal, 1/2 c yogurt, and 1/2 c almond milk in a bowl. Cover and place in fridge overnight. Add the peach and the almond butter in the morning before eating.

She Rocks Fitness has become a fan of overnight oats! No surprise there. Had this two times this weekend before two very long workouts and both times this breakfast provided enough energy to keep my stomach full for 3 hours and workouts that were over an hour long. She Rocks Fitness is looking forward to experimenting with lots of combos. What’s your favorite overnight oat recipe?

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.

Afternoon Snack

She Rocks Fitness LOVES Almond Butter! It goes with just about anything and it is good for you. She Rocks Fitness usually has about 2 tablespoons of almond butter a day, usually for breakfast and as a snack combined with fruit or a granola bar. Today for a snack, She Rocks Fitness whipped up this simple and nutritious snack that is 275 calories.  Try it out!

Ingredients:

  • 1x sliced apple (Saute over medium heat for 5 minutes)
  • 1 tbsp Almond Butter
  • 1 Flat-Out (Broil on high for 5 minutes)
  • Dash of Cinamon

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.

Pesto Chicken & Roasted Vegetable Wrap

She Rocks Fitness wants to share with everyone this easy recipe that is a great lunch option, that can be prepared the night before and then just thrown in the microwave to eat warm or cold. However you are feeling! This sandwich is not high in calories, so feel free to add a piece of fruit or vegetables for the ultimate nutritious lunch. You will not be disappointed. Enjoy!

Ingredients: Makes 2 servings

  • 6 ounces diced chicken breast
  • 1 tbsp jarred pesto
  • 1 handful fresh spinach
  • 1/2 lemon juiced
  • 3x medium tomatoes
  • 2x small zucchini
  • Rudi’s Organic 7 Grain Flax Wrap

Directions:

  • Preheat the oven to 375 degrees
  • In a blender add the 1 tbsp of jarred pesto, lemon, and handful of spinach (by adding the spinach you are cutting back on the fat of the pesto)
  • Coat the chicken with the pesto mixture and place on foiled baking sheet.
  • Place diced vegetables on the other half of the baking sheet and season with salt & pepper and any other seasonings that you enjoy.
  • Cook for 20 minutes
  • Heat up tortilla and add all the ingredients!

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 Gym Pet Peeves

She Rocks Fitness wanted to lighten up your Monday morning with a post that will hopefully make you laugh out loud and think about some of the more ridiculous things that you have seen while working out at the gym. She Rocks Fitness’s good friend Lauren, once saw a woman wearing a bathing suit while on the elliptical machine! So, to start off this week with some fun, She Rocks Fitness has listed my Top 5 Gym Pet Peeves:

  1. Not cleaning the equipment: It does not take that long to clean off the cardio equipment after your session. Most gyms have multiple stations set up with spray bottles and towels. The reason they are there is so that you use them.
  2. Talking on cell phones: Unless you are a doctor, fire fighter, or a emergency, there is no reason to be talking on your cell phone while you are lifting weights. Not everyone wants to hear your conversation, while trying to count repetitions. Again, a reason why gyms post signs that say “No Cell Phones”.
  3. Wearing flip-flops: Don’t understand this one at all and I have seen multiple men wearing flip-flops while lifting weights. And I’ve only seen men doing this. Do they not realize what will happen if they drop a dumbbell or plate onto their toes? Plus, who wants to see dirty feet while doing push-ups.
  4. Not putting the weights back on the racks: Everyone is crunched for time when going to the gym and it is frustrating to have to take certain weights off machines, or even look for dumbbells that were misplaced, even though it says what size weight should go where. If someone is strong enough to use three 45 lbs plates on the leg press machine, they are certainly strong enough to take them off and put them back on the rack. Enough said. HA!
  5. Personal Hygiene: The gym is a sweaty, hot, and sometimes stinky place. Everyone is there to sweat, work hard, and get into great shape. I don’t expect people to smell like a fresh-cut flowers, but some deodorant would be appreciated. This scenario happened last week, while I was doing sit-ups on the stability ball. A person walked by myself and another couple on the cable machine. We both nearly passed out, looked at each other and started laughing, because it was just so foul and unfair to everyone to have to endure the stench.

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.

Grilled Salmon & Peaches over Mixed Greens with Goat Cheese & String Beans

What better way to spend a Thursday night, then with a great friend & client, a bottle of a delicious red wine, and a healthy dinner that was prepared in less than 30 minutes? She Rocks Fitness wants to share with all of our readers this easy and nutritious dinner. Try it out sometime this weekend or one night next week, when you are strapped for time. Enjoy!

Ingredients:

  • 4 oz salmon seasoned to taste
  • 1 large peach
  • 1 ounce of goat cheese
  • 1 large handful mixed greens
  • 1 cup of string beans
  • 1/4 cup balsamic vinegar
  • 2 tablespoons honey
  • Salt & Pepper

Directions:

  • Cook string beans to whichever way you enjoy the most (grill, microwave, saute)
  • Bring vinegar to a boil in a small saucepan over medium-heat. Reduce heat, and simmer until vinegar is reduced to 2 tablespoons (about 2 minutes). Remove from heat; stir in honey. Cool to room temperature.
  • Heat up the grill and add salmon and sliced peaches to the rack coated with cooking spray.
  • Cook peaches for one minute on each side.
  • After 3 minutes brush dressing over salmon and let cook for 3 more minutes.
  • On a plate, place salmon, mixed greens, grilled peaches, goat cheese, and drizzle with remaining dressing.

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.