Skip to content

Archive for

The Purple Monster

It’s SMOOTHIE FRIDAY! And let’s not forget it’s weekend and Halloween. Whew! She Rocks Fitness woke up this morning and even lying in bed, I could feel my sore hamstrings. Apparently I was pretty aggressive yesterday at the gym. After taking a well-needed day off (it was the first time that I actually did no sort of physical activity, and it felt great), I got to the gym and had a killer workout. I tackled 40 minutes on the Stair Master and did 45 minutes of legs. I did supersets with one leg exercise immediately followed by an abdominal exercise. I completed 3 sets of 20 repetitions with a 1 minute rest between each superset. I’m sore!

Thankfully before heading to the gym, I had a delicious bowl of my Pumpkin Oats and was 100% fueled. This bowl of oats is perfect before a long workout and run. I wasn’t really craving a sandwich or salad when I got home, so I decided to make a heavy duty smoothie that would be a perfect recovery drink. This is a great post-workout smoothie that contains plenty of protein, carbohydrates, and healthy fats. This produced a big smoothie and it was delicious. It was also nice to have this smoothie on another weirdly warm day. 🙂

Ingredients:

  • 2x handfuls of spinach
  • 1/2 c Greek yogurt
  • 1 c almond milk
  • 1 c frozen blueberries
  • 1/2 frozen banana
  • 1 tbsp almond butter

Place all ingredients in a blender and mix it all together. I like my smoothies a little bit more creamy so that I can eat it with a spoon. Everyone has their quirks! Enjoy!

I hope that everyone has a Happy Halloween and a wonderful weekend! Please feel free to share your favorite smoothies with me. I love hearing from you!

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.

P-P-P-PUMPKIN

She Rocks Fitness did not think it would happen, but the obsession with pumpkin this fall has taken over! It has just taken me a little longer to get on the “pumpkin train” to start cooking all my meals with some sort of pumpkin involved. 🙂 Okay, slight exaggeration: it is mainly just breakfast and desert that I use pumpkin.

The best part of pumpkin is that it is extremely good for you! It is loaded with: zinc, iron, fiber, vitamin C, and beta carotene. Pumpkin seeds also contain large amounts of: protein, fiber, magnesium, phosphorus, potassium, zinc, copper, and manganese. A-M-A-Z-I-N-G! And of course the recipes for pumpkin are also endless: pastas, soups, pancakes, muffins, breads… I could go on forever. Just Google “pumpkin recipes” and you will see.

So in the last 24 hours these are my 3 delicious pumpkin recipes. Yes, you have seen these before, but I just thought it would be fun to share to show just how much pumpkin a girl can consume.

Breakfast: Pumpkin Pie Smoothie (Wednesday Morning)

  • 1 c Unsweetened Almond Milk
  • 1/2 c Pumpkin
  • 1/2 c Fage Greek Yogurt
  • 1 Frozen Banana
  • 1/2 c Special K with Berries
  • Dash of Cinnamon

You can add the cereal or not. It is totally up to you. I like it because it adds “crunch” and I am a huge fan of crunch. Plus I also enjoy eating my smoothies with a spoon. You can also add: pumpkin pie spice, vanilla, or other ingredients. It’s whatever is going to make you smile, so try it out and ENJOY!

Desert: Pumpkin Bars with Walnuts (Wednesday night)

I recently started following Danica Pike on Twitter, and when I first went to her site, what was the first post I saw, but “The Best Pumpkin Bars Ever“. If you want the recipe, just click on the title and you will find her delicious and reasonably healthy desert. YUMMY is all I have to say!


Breakfast: Pumpkin Oats (Thursday morning)

  • 1/2 c oats
  • 1 c sliced rasberries
  • 1/2 c pumpkin
  • 1 tbsp almond butter
  • 1/2 c water

I love raspberries in my oatmeal and was a little hesitant to have it with pumpkin, but it’s actually delicious and adds a nice natural sweetness to the dish. Bananas would be perfect in this as well, but since I’m going for a long run after this bowl of oats, I’m going to save my banana for my post-workout recovery shake!

The next pumpkin recipe I’m looking to try is Rachel Ray’s Penne-Wise Pumpkin Pasta. If you have any recipes you want to share, please send them this way. I love cooking and trying out new things. 🙂

Still trying to decide whether to go for a long run or hit the gym…Happy Thursday!

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.

Breakfast – Workout – Lunch

She Rocks Fitness wants to share with you a sample of what my mornings and afternoons look like with both food and exercise. I prefer to workout in the morning, since I wake up early and it just fits better into my schedule. Plus, it’s nice to get it out of the way first thing! As for food, my breakfasts usually either include oats or Greek yogurt depending on how I’m feeling. I always include at least one serving of fruit and almost guaranteed a tablespoon of almond butter. Lunch can be anything from a sandwich, salad, soup, or eggs. I try here to incorporate protein, some carbs, and a healthy fat, especially since I’m usually just coming back from the gym and need to re-fuel.

Pumpkin Oats:

  • 1/2 c oats
  • 1 c sliced rasberries
  • 1/2 c pumpkin
  • 1 tbsp almond butter
  • 1/2 c water

I like my oats creamy, so I heat up the oats and water for 1:30 and then add the pumpkin and cook for another 1:30 and immediately add the raspberries, so it gets nice and gooey! Almond butter on top and hello breakfast! My favorite part is getting a unexpected bite of a big chunk of almond butter. Fantastic!

Workout:

  • 40 Minutes of Interval Training on the Stair Master (A great sweat session and I have become a huge fan of the “real” Stair Master. I have seen great improvements in my butt and quads, by using this machine 2-3 times a week!)
  • Back & abdominal: 45 Minutes with 3 sets of 20 repetitions and 1 minute rest between each circuit.
  1. Lat Pull Down & Regular Sit-Ups on Stability Ball
  2. Inverted Row (10) & Reverse Crunch
  3. Cable Face Pull w/ External Rotation & Twist on Stability Ball
  4. Seated Cable Row & Plank with Fore-Arms on Stability Ball (1 Minute)
  5. Close-Grip Pulldown & Weighted Sit-Up on Stability Ball
  6. 30 Degree Lat Pulldown & Plank with Feet on Stability Ball (1 Minute)
  7. Rear Lateral Raise with Dumbbells & Hanging Leg Raise

    Chinese Chicken Wrap:

    • Spinach Tortilla
    • Skinless chicken breast
    • Sliced Almonds
    • Asian Slaw
    • Frank’s Hot Sauce on top

    This was picked up from Costco this past weekend and probably not the most “healthy” lunch option, but it was pretty darn good and I just ate it alone, since it’s pretty filling. After a long workout, this filled me up without making me feel sluggish. Got to love Costco!

    She Rocks Fitness hopes that you enjoy these exercises and recipe ideas. Feel free to e-mail with any questions you may have. I would love to hear from you! Enjoy the rest of your Tuesday! 🙂

    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.

    When you have one of those AMAZING runs…

    How good is that feeling you have when you start your run and everything just feels AMAZING? Your legs feel strong, you feel fueled, no cramping, no aching ANYWHERE, and you feel like you could run forever. She Rocks Fitness had one of those Sunday runs that makes me truly love running and want to keep training and living a healthy lifestyle. I was planning on going for an early morning run, but getting early out of bed was not happening, and I’m so glad I stayed under the covers. I didn’t get up until 10 AM.

    Brunch was delicious. I had 2 1/2 cups of coffee (I love love coffee), 2 pretty decent sized challah french toast, 3 thin slices of bacon, and 1 cup of cantaloupe. The breakfast of champions! I felt so much better after eating and was ready to motivate for a long run. I gave myself a hour and a half to digest and was drinking water continuously throughout that time. I was energized and ready to go. It also helped that it was 70 degrees, slightly overcast, and no wind. Um, hello perfect running weather!

    I put my headphones on to Paul Oakenfold (my music of choice these days!) and was ready to rock. I started running and immediately felt awesome. I kept saying to myself: “Is this feeling going to last the whole time or is something going to go wrong at some point?” But it didn’t, I just keep cruising along, flying up hills, keeping a strong steady pace. My goal was an hour and as I got back to the house, I couldn’t believe I was already done. Got to love runs like that! And trust me, I do have bad runs, but when great ones like this happen, you have to smile and gloat!

    My post-workout snack was a Blueberry Green Monster Smoothie. I needed something to hold me over until dinner, but wasn’t that hungry. So this was perfect and delicious.

    Ingredients:

    • 2 handfuls of spinach
    • 1 c frozen blueberries
    • 1 tbsp almond butter
    • 1 c almond milk

    Dinner was a slow cooker recipe I found from Gina’s Skinny Recipes. Thanks Gina! Crock Pot Chicken Taco’s were prepared in less than ten minutes and put in the slow cooker for 6 hours on high. I served this dish over quinoa with some low-fat shredded Mexican cheese, blue corn chips, and salsa. Great recipe and so worth cooking this fall! No cooking on Monday, leftovers planned! 🙂

    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.

    Smoothie Friday

    Yeah Friday! She Rocks Fitness cannot believe how quickly this week flew by! Next week is Halloween! How did that happen? Today I wanted to post a delicious, healthy, and filling (in a good way) smoothie that I tried out yesterday morning before a pretty long morning workout. For a while, I have been a huge skeptic of smoothies and always would say: “I’d rather eat my food than drink it”. HA! Guess who is now a smoothie fan? ME! She Rocks Fitness is going to try to make it a goal to post a different smoothie recipe each Friday for a few weeks and see what happens.

    Yesterday, I woke up pretty early and my tummy wasn’t grumbling, but I knew I needed to eat something, since I was going to be at the gym for a few hours. I had a cup of coffee and realized this would be a great time to whip up a smoothie. Hello Pumpkin Smoothie! I finished the smoothie about 5 minutes before I walked into the gym. Jumped on the treadmill for a speed/hill 30 minute workout and then walked into a Vinyasa Level 2 Class. No stomach problems, no grumbling, and still energized, this smoothie did the job!

    Pumpkin Smoothie: Total Calories: 335

    • 1 c Unsweetened Almond Milk
    • 1/2 c Pumpkin
    • 1/2 c Fage Greek Yogurt
    • 1 Frozen Banana
    • 1/2 c Go Lean Kashi Crunch
    • Dash of Cinnamon

    She Rocks Fitness hopes that everyone has a wonderful fall weekend. Make sure to try this smoothie out while the pumpkin craze is going on! It is truly delicious and feel free to change the portions or ingredients to whatever you think would be best. I’d love to hear your thoughts.

    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.

    Burn Baby Burn: LEGS

    Good Morning! As She Rocks Fitness writes her post this beautiful fall morning, I am also enjoying a delicious breakfast. Fage greek yogurt, fruit, and Kashi Go Lean Crunch have been the obsession this week. I cannot get enough of this combo. 🙂

    Yesterday I was up bright and early for a morning workout! I couldn’t believe how dark it still was outside, which is so hard to motivate for sometimes. The benefits of working out that early are: it’s nice to exercise first thing in the morning and not have to think about it for the rest of the day; also, there is something very peaceful about going to the gym, when no one else is on the road and you can see the sun rise while on the Stair Master. Yes, I’m nuts, but I’m just being honest!

    When getting up this early to workout, it can be a toss up as to whether I want to eat something or not. If my tummy is grumbling, I’ll grab a banana to eat in the car, but if I’m not hungry, a big cup of coffee usually works fine. Again, this all depends on what works best for you. Experiment!

    I really enjoyed this workout. I was sweating like crazy and was feeling the burn in my legs! It also helped that while on the Stair Master I was reading Runner’s World magazine. There are so many good articles this month, that my 45 minutes actually flew by. 🙂 So here is my Tuesday morning workout at the gym. Feel free to ask any questions or leave comments. She Rocks Fitness wants to know what you think! Happy Hump Day!

    Total Workout Time: 45 Minutes Cardio & 35 Minutes Circuit = 80 Minutes

    Cardio Workout: Make sure you are hydrating every 5-10 minutes!

    • 45 Minutes Speed Training on the Stair Master (the real one)
    • 5 Minutes – 85 rpm
    • 5 Minutes – 90 rpm
    • 5 Minutes – 95 rpm
    • 5 Minutes – 100 rpm
    • 5 Minutes – 105 rpm
    • 5 Minutes – 100 rpm
    • 5 Minutes – 95 rpm
    • 5 Minutes – 90 rpm
    • 5 Minutes – 85 rpm

    Leg Workout: Do each circuit 3 times with 15 repetitions and a 1 Minute rest after each circuit is complete. Grab a stability ball and a challenging weight of dumbbells. 

    • DB Squat, DB Lunge (15x on each leg), DB Plies (last rep hold for 15 seconds)
    • Stability Ball Leg Curl, Stability Ball Bridge, Fire Hydrant
    • DB Dead Lift, DB Side Lunge, DB Sumo Squat
    • Machine Leg Curl, Machine Leg Extension, Machine Calf Raise

    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.

    Cool Nights, Good Baseball, and CASSEROLES!

    She Rocks Fitness finally had all the ingredients in the house to try out this casserole! A perfect night for a spicy, comforting, and reasonably healthy casserole to fill your belly, while watching a good baseball game. Thanks to Courtney from Sweet Tooth Sweet Life for posting this recipe on her blog a couple of weeks ago! I didn’t make any changes, because it didn’t need any. 🙂 Try it out on one of these cool nights. It’s easy, simple, and delicious. For sides, I made fresh guacamole served with a small bowl of tortilla chips with salsa.

    Guacamole:

    • 4x ripe avocados
    • 2x tbsp red onion finely diced
    • 2x tbsp cherry tomatoes finely diced
    • Salt, pepper, garlic, and olive oil

    Mexican Chicken Casserole:

    • Pre-Heat oven to 350 degrees
    • 3 cups cooked chicken (I used chicken tenders & marinated them in special rub)
    • 1x 10 3/4 oz can cream of chicken soup
    • 1x 10 3/4 oz can cream of celery soup
    • 1x 15 oz can diced tomatoes
    • 1/3 c salsa
    • 1x medium green pepper chopped
    • 1x small onion chopped
    • 2-3 tsp chili powder
    • 10x whole wheat 6 inch tortillas cut into 1 inch strips
    • 1 cup reduced fat shredded four cheese Mexican cheese blend

    Mix the soups, tomato, salsa, green pepper, onion, and chili in a bowl. Spray a casserole dish with Pam and start layering. Use half of the tortilla strips, chicken, and soup mixture and then do one more layer, finishing the top with the remainder of the cheese. Place in 350 degree oven for 40-50 minutes, depending on how bubbly you would like your cheese. Enjoy this delicious feast! Now it is time to watch the Yankees!

    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.

    Be Thankful for…Beautiful Fall Weekends

    She Rocks Fitness apologizes for the lack of posts the past few days. Things have been a little bit hectic and I honestly haven’t had time to put together worthy readable material. With that being said, it is Monday and time for a fresh start.  It was another gorgeous weekend that was filled with birthdays, good take-out, shopping, outdoor time, long runs, and good reading! When Sunday evening came around and I was sitting on the couch watching the New Jersey Jets, I realized I was pooped, as were the dogs. It was a fun-filled fall weekend for everyone! Life is good.

    My Fabulous Fall Weekend included:

    1. Fabulous “Hairdid”: Partial highlights from Brian at Laboratory Salon. My hair was way too blonde for fall and needed to be toned down a bit. He gave me the works and my hair looks fabulous. I couldn’t be more happy. 🙂
    2. Mom’s Birthday Take Out Dinner: The week was a little hectic and mom wanted to have some wine and take-out, since we were all pooped. So take-out it was! Dinner included my favorite Malbec: Los Alamos, along with a delicious dinner from Brasa Grille: Ribs, Chicken, Rice, French Fries, and Beans. Need I say more?
    3. Saturday Day Off: My body needed a rest so badly. I knew I was going to do a long run on Sunday, so this day was well-deserved, especially after my great workout on Friday. I did a 35 Minute speed/hill training on the treadmill and a 35 Minute full body circuit from One Fit Foodie. My chest was the most sore on Saturday.
    4. Finished Book: I love reading at night before dozing off. It is so relaxing to get under the covers on a cool night and curl up with a good book. I just finished “The Girl Who Kicked the Hornet’s Nest”. These books were AMAZING and the last one was by far my favorite. Try it out this fall/winter!
    5. Sunday Run: This run was breathtaking! I woke up at 8:30 AM and had a fresh cup of coffee with a perfectly ripped banana and was ready to hit the pavement. I took a chance with shorts and a long sleeve and was totally comfortable. It was just me and the cyclists out this morning and that was fine with me. The sun was shining, the leaves were changing, and there was no wind. I did 7 1/2 miles in 60 minutes and felt awesome. The circuit training and speed/interval cardio training is paying off. I can feel a difference.
    6. Shopping at Banana Republic: Thank goodness I didn’t sit down and watch football after my run, because yesterday was the last day for 25% off your entire purchase at BR! I saved a decent amount of money on some “fall staple” items and couldn’t have been more pleased. I love shopping, when there is not only a sale, but everything fits just the way you wanted it to. 🙂
    7. Playing with the Dogs: Since the weather was so nice, we humans can’t be the only ones enjoying this weather! The dogs not only got lots of outdoor time, but they also got a nice walk on the trail. After going to the groomer and getting their orange ribbons for Halloween; some eggs and bacon for Sunday brunch; and 4 straight hours running around in the woods, they were just as pooped too!

    Here’s to a new week that is filled with lots of new workouts, easy & healthy dinners, and the start of a new book! Enjoy these fall weekends while you can and get outside for either a run, bike ride, or just a walk around the block. Happy Monday!

    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.

    Oats in a Almond Butter Jar: Say What?

    She Rocks Fitness apologizes for all the food posts these past few weeks, but I just cannot help myself. I have found so many great recipes this fall, that have been so beneficial in fueling my workouts and long runs and my overall happiness. Through much experimentation and to gradually adding more calories to my diet, I have been feeling amazing. 🙂 I’m still succeeding at my September goals!

    As I took the dogs out this morning in my PJ’s, I could not believe the chill in the air. Where did that come from? It was surprisingly refreshing and the dogs were getting a little frisky. It also doesn’t help that there are tons of squirrels on the lawn who just constantly tease them. Anyone notice how large squirrels are right now? They are plump.

    After two cups of hot coffee, I am trying my first ever oats in the last bit of almond butter jar! I have seen this on so many of the blog sites that I follow, but have never tried it, but figure what a great way to finish the jar. Never let almond butter go to waste! HA!

    Oats in Jar:

    • 1/2 c oatmeal
    • 1 c sliced raspberries
    • dash of cinnamon
    • Trader Joe’s unsalted crunchy almond butter

    Oh almond butter you make me so happy! This is so delicious and a perfect way to start this gorgeous fall Hump Day! I’m sticking to my guns today and taking a day off from working out. My calves and body are tired and if anything, I should take some time to do some stretching and take the dogs for a walk. I hope that everyone enjoys their Wednesday. Check back later this afternoon for my new favorite lunch item (another inspiration from bloggers)!

    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 Wrap-Up: Workouts & Food

    Be thankful for beautiful weekends and a beautiful start to the week, because it’s going to get nasty! I feel like this weekend was a tease as to what lies ahead. I was in shorts and t-shirts the whole time, my kind of weather. And Monday turned out to be just as gorgeous! With that being said, I refused to go to the gym and be cooped up while it is sunny and still summer-like, even though there is the smell of fall in the air. I know, kind of weird, but oddly true. 🙂 It was 75 degrees yesterday, the sun was shining, and another day with no clouds in the sky. Perfect for some outdoor training! Kala was pretty happy too running around the property, chasing sticks, dodging acorns, and doing her rolling around.

    She Rocks Fitness started the morning off with 2 delicious cups of coffee with almond milk and cinnamon, followed by a delicious oatmeal combination of 1/2 c of oatmeal, 1/4 Trader Joe’s Antioxidant Trail Mix, 1/2 c of sliced raspberries, and 1/4 c pumpkin. This was so sweet and filling. The key is to add the raspberries and pumpkin when the oats have one minute left so that it gets nice and blended. Amazing!

    I let my food settle for about an hour, while I finished up on some e-mails and then hit the pavement. I was running in a tank top and shorts…wonderful! The run was 40 minutes and I did a tad bit over 4 1/2 miles and felt great. My legs were a little stiff during some of the hills, but I was able to push through. This run was so much better than the Stair Master. Three hours after breakfast it was time for lunch.

    Lunch was easy, healthy, and delicious! I had a big leftover salad from dinner the night before and topped it with hot sauce and shredded chicken. The salad included: fresh lettuce just picked from a friend’s garden, green and red pepper, red onion, avocado, and olive oil and balsamic.

    Before starting dinner, I wanted to get in a quick 40 minute circuit, that of course could be done outside. I am trying maximize as much outdoor sunny weather before the rain comes. I literally made this up as I went along. I wanted a full body quick workout and this did the job. I’m satisfied. I rallied up the dogs and let them run around while I got to work on this circuit. I grabbed my 5 lbs weights and here it is:

    • 1 minute Jumping Jacks (30 second rest)
    • 1 minute squats (30 second rest)
    • 1 minute leg kicks on each leg (30 second rest)
    • 1 minute butt kicks (30 second rest)
    • Squats with Shoulder Press: 3 sets of 15 repetitions with 1 minute rest
    • Lunge with Biceps Curl
    • Plies with Lateral Raise
    • Shoulder Press: 3 sets of 15 repetitions with 1 minute rest
    • Standing Dumbbell Fly
    • Triceps Kickback
    • Push-Ups: 3 sets of 15 repetitions with 1 minute rest
    • Plank position with Dumbbell Row
    • Plank: Hold for one minute
    • Sit-Up with Dumbbell Overhead: 3 sets of 15 repetitions with 1 minute rest
    • Oblique Twist with Dumbbell
    • Side Plank: One Minute each side

    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.