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I Love Reading About Athletes!

She Rocks Fitness is apologizing ahead of time for not posting John Alvino’s workout from last night! I will do it before Thanksgiving. I PROMISE! Today has gone by so quickly and I’ve been running around trying to get my “To-Do” list completed and just want to make sure I spend quality time on it and don’t feel rushed. But I’m glad to report, I’m sore!

As a former athlete, I know I am a little nuts, love competition, training hard, sweating, being yelled at, and being sore! I know this sounds crazy, but it’s what makes me happy.ย  I love how John’s training has great energy, it’s exhausting, and challenging. No slacking on squat jumps, when he is right there yelling at you! HA!

I promise this is going somewhere! Last night I started reading a new book about the famous New York Yankee player: Mickey Mantle. The name of the book is “The Last Boy” My mom has been a die hard fan since she was a little girl and after she completed the book, I was very interested in reading about an athlete who I never saw play. I want to know “What motivated him?”

I am very fascinated about athletes and what motivates them; how they train; what they eat; what were their struggles, strengths, weaknesses; whether they were naturally gifted athletes or theyย  just busted their butts all their lives; what goes through their brains; how do they stay focused; and come back from injuries or failure. Athletes are a different breed, especially when they are the best at what they do. It’s truly fascinating, because I always think about what motivates me to run my hardest, train all those hours, eat healthy, and keep going and going. With that being said, here are my 5 Favorite Books about Athletes. I learned so much about each of them and hope you will pick one of these books up someday.

  1. Open: An Autobiography by: Andre Agassi
  2. It’s Not About the Bike: My Journey Back to Life: by Lance Armstrong & Sally Jenkins
  3. Every Second Counts: by Lance Armstrong & Sally Jenkins
  4. More Than a Game: by Phil Jackson & Charlie Rosen
  5. Sacred Hoops: Spiritual Lessons of a Hardwood Warrior: by Phil Jackson

Do you enjoy reading about athletes? If so, what is your favorite book?

I love reading and I’m always looking for new ideas, so please send me your thoughts! I hope you all are having a wonderful Tuesday. Not sure about you, but I’m counting the days until the Ultimate Turkey Feast! ๐Ÿ™‚

Feel free to contact me a kuhran@sherocksdenver.com or 973-978-7359.

My “To-Do” List for the Week!

Do you ever wake up in the morning and immediately start thinking of all the things that you “want & have” to accomplish at the start of the week? That happened to She Rocks Fitness this morning! I literally woke up and my mind started buzzing. Buzzing to the point that I reached over to my nightstand and started writing things down so I wouldn’t forget. HA! So far, I’ve gotten through a lot of the “To-Do” list that have to do with e-mails and other work on the computer. The other ones I try to ignore, but not this week! ๐Ÿ™‚

Before I get to that “To-Do” List, I started my Monday morning off with 2 cups of coffee and a new breakfast combination. I saw this at the supermarket on Sunday and realized I need to add some variety to my breakfast meal, so I don’t get 100% burned out on oats, although I’m not sure if that is possible. This was delicious and I will be making again!

Breakfast:

Lunch:

  • 1 can of Bumble Bee Chunk White Tuna
  • 1 T mayonnaise Hellmann’s with Canola
  • 1 t of mustard
  • Salt and Pepper
  • 1 WW 100-Calorie Tortilla
  • 1 medium slice tomato
  • Handful of fresh spinach
  • 1 c baby carrots

Feel free to add whatever spices you want, but with tuna, sometimes I just like to keep it simple. ๐Ÿ™‚

Workout:

  • 45 Minutes of interval training on the Stair Master
  • 1 hour of John Alvino’s class (I’m going to see if I can post this workout tomorrow AM, so keep an eye out for it!)

I got really aggressive today with my workout, because tomorrow I am taking a wonderful day off from training, so I can get through my “To-Do List” that I have been ignoring for a while. Those things include:

  1. Getting my inspection & omission at the DMV! (need I say more?)
  2. Organizing my closet & dresser, to make room for winter clothes!
  3. Taking my car to the dealership for a recall notice
  4. Manicure & Pedicure (this is my favorite one!) ๐Ÿ™‚

So excited for Thanksgiving on Thursday! I cannot wait to stuff myself and indulge in all the delicious foods that will be brought to the table. Until then, enjoy whatever is left of your Monday and make sure to check back tomorrow!

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

Early Morning Workout

Goodness gracious She Rocks Fitness is POOPED! I just made myself laugh out loud, but it is true. Two early morning workouts followed by two full days of training = TIRED (but in a good way of course). I actually love working out in the morning, because I have found that it is a great way to start your day on a positive note. It is hard to get used to getting up early, when it is still dark out, but once you get the hang of it, it will work. Trust me! Why do I love working out in the morning:

  1. It’s over and done with and I don’t have to think about it the rest of the day;
  2. It gives my metabolism an early boost (need I say more ๐Ÿ˜‰ );
  3. I enjoy watching the sun come up. I find this very peaceful; and
  4. I’m more Focused, Energized, Happy, and Ready to tackle the day!

With that being said, I have had two great early morning workouts the past couple of days! This morning I was up at 6:00 AM. I had my gym clothes already out, my change of clothes in the bag, my training supplies and purse ready to go. It is a good idea to prepare all your stuff the night before, so you don’t have to worry about a thing, upon waking up. I went to the lobby and grabbed a hot cup of coffee and a banana and was off to the gym in 20 minutes. Not too bad. ๐Ÿ™‚

Here is the treadmill workout and leg workout that I did this morning. Both are calorie scorchers and will have you sweating in no time. If you have any questions, please feel free to contact me and I will be happy to help. I will use these both on a consistent basis, because I love running and I love training legs.

Treadmill: 45 minutes total

  • Incline: 8 Speed: 3.8 Time: 2 minutes
  • Incline: 9 Speed: 3.8 Time: 1 minute
  • Incline: 10 Speed: 3.8 Time: 1 minute
  • Incline: 11 Speed 3.8 Time: 1 minute
  • Incline: 12 Speed 3.8 Time: 1 minute
  • Incline: 1 Speed 6 Time: 2 minutes
  • Incline: 1 Speed: 6.5 Time: 2 minutes
  • Incline: 1 Speed: 7 Time: 2 minutes
  • Incline: 1 Speed: 7.5 Time: 2 minutes
  • Incline: 1 Speed 6.5 Time: 2 minutes
  • Incline: 1 Speed 6.0 Time: 2 minutes
  • Incline: 1 Speed 6 Time: 2 minutes
  • Repeat the first 5 steps
  • Repeat the last 7 steps
  • 5 Minute cool down

Leg Workout: 30 Minutes

Perform 3 sets with 20 repetitions and take a 1 Minute break in-between each set. Naomi gave me a leg workout similar to this, but I made some small changes. Thanks Naomi for the ideas. This one was great and cannot wait to do it again!

  • Reverse Lunge with Dumbbells (Perform all repetitions on 1 leg then switch)
  • Stability Ball Leg-Curl
  • 1-Minute Plank with forearms on ball
  • Deadlift with Dumbbells
  • Step-Ups with Dumbbells (Perform all repetitions on 1 leg then switch)
  • Russian twist with medicine ball
  • Plie with Dumbbell
  • Wall Squat with Stability Ball (1-minute)
  • Burpees

Tomorrow is another early morning workout. The goal is to do some cardio on the treadmill and Stair Master. Training all day again and then hoping to take a Yoga class after training to stretch it ouuuuuttttt! I’m really looking forward to this. Have a wonderful Hump Day and please feel free to ask any questions!

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

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

Eating Healthy on the Road

She Rocks Fitness is taking a drive this weekend…A very LONG drive to the middle of the country for some training. I don’t mind long distance drives, but I cannot stand driving at night. So for this 8 hour drive, I’m planning on leaving in the morning, since the days are so dang short and hopefully get there just as it gets dark. ๐Ÿ˜ฆ I’m hoping that if I make good timing, I can get situated, do a quick workout, have dinner and relax before the training begins on Monday AM. Only time will tell…

Besides worrying about speeding, re-fueling, stopping for breaks, road kill, and staying awake, you have to worry of course about FOOD. The only items I will purchase at a rest stop are coffee and gum, otherwise I try to pack everything I need. I know that if I do eat take-out from any of those rest stops I will instantly have tummy issues along with the incredible desire to take a nap. HA! The other solution is: Pack It Up. Planning to pack a meal for the road is simple and doesn’t take a lot of time. Do it the night before and pack your small meals in a cooler or a brown bag. If you have children, you already do this for them, so might as well double it up!

I honestly do not want to sound like a snob, but if I can avoid eating fast food, I will do it. In the long run, I will feel better, have more energy, and be more satisfied. I’ll take option B. For this road trip, I packed items that I could eat quickly when filling up for gas, would remain fresh, and included all the nutrients that I would consume on a daily basis. Easy as pie! I grabbed a big cup of coffee at the local deli and hit the road. Thankfully it was gorgeous, warm, and quiet (since it was Sunday morning).

Breakfast:

  • Large cup of coffee with skim milk and sugar
  • 1 c Kashi Go Lean Crunch
  • 1 c Fage Greek Yogurt
  • 1/2 c pumpkin
  • Dash of cinnamon

Small Lunch:

  • 1 whole wheat tortilla (not pictured, but eaten of course)
  • 1 T Crazy Richard’s crunchy peanut butter (Love the crunch & texture of this!)
  • 1 sliced apple

Dinner: (eaten in the hotel room)

  • Italian hoagie that I picked up in the AM from the local deli
  • Black & White Cookie (My sweet tooth was craving this!)

When I finally got to the hotel, I actually had made incredible timing and decided to do a quick workout on the treadmill, to hopefully loosen me up and prevent morning stiffness. It was tough, because I was just tired from all the driving, but know my body will be happy tomorrow AM. I enjoyed every single bite of my Italian hoagie and my cookie! This Jersey girl has seriously missed those sandwiches. Amazing!

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

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

Strawberry Cheesecake Smoothie

She Rocks Fitness is the first to admit she’s not perfect and neither is this smoothie Friday recipe, but this recipe has a lot of potential to be delicious with a few adjustments here and there. It’s all about experimentation! Don’t get me wrong this breakfast smoothie wasn’t tasteless, I just think it could have been better. Next time I will add some Greek yogurt and possibly spinach. With those two ingredients, it would for sure give this smoothie a big kick in nutritional value! I had this for breakfast instead of post-workout because I needed a break from oats. Overall this kept me full for a good 3 hours and was quite refreshing!

Ingredients:

  • 1/2 frozen banana
  • 1 c frozen strawberries sliced
  • 1 c unsweetened almond milk
  • 1 T Crazy Richard‘s crunchy peanut butter
  • 1/2 c Special K with berries

Throw all ingredients into the blender and blend away! You can use any sort of garnish to add crunch, such as cereal, nuts, graham crackers, or whatever you are craving. I am always a fan of crunch with a hint of sweetness, so the Special K is a perfect and satisfying addition. ๐Ÿ™‚

It’s Friday and the weather is supposed to be gorgeous this weekend with highs in the 60’s and crystal clear skies. Looking forward to take-out Chinese tonight with the family and hopefully a long run while the weather is still nice. I’m also hoping for some well-needed sleep before a week of traveling and studying. Have a wonderful weekend and talk to you all soon!

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

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

20 Things That Make Me Happy

She Rocks Fitness is pretty excited that today is my “day off” from training. I actually HAVE to take today off, because tomorrow I’m getting my metabolic rate and cardio tested, so no training allowed. Knowing that today was going to be a rest day, I was slightly aggressive yesterday and decided to get after the Stair Master for 45 minutes in the morning and then went to John Alvino’s 5:00 PM class, which again was AWESOME! I will be writing on this training sometime soon, so make sure to keep an eye out for it. I’m fully addicted. ๐Ÿ™‚

After my class last night, I went over to a family friend’s house for dinner, wine, and great conversation. This family means the world to me and is a great outlet for me to talk about anything and everything. As I was driving home, it made me think about what makes me happy in life and I realized that it is the simple things that bring a smile to my face and it makes me also realize how grateful I am! It is important to take a step back from your busy schedules, family, significant other, and take the time to think about YOU and what makes you happy!

20 Things That Make Me Happy:

  1. A really good workout
  2. Swimming in the ocean (I’m a Pisces and 100% true to my sign)
  3. Sitting on the beach and reading a book
  4. Drinking my morning cup of coffee
  5. Meeting new people
  6. Walking my dog
  7. A good glass of wine & good conversation
  8. Eating: Especially thin crust pizza
  9. Hearing a song on the radio that makes me instantly sing out loud
  10. Reading in bed before I fall asleep
  11. Alone time
  12. A good solid nap
  13. Yoga
  14. Putting on a hot pair of shoes
  15. A good laugh, especially if it causes me to snort
  16. Getting greeted by a happy dog every time I walk in the door
  17. A successful shopping trip, when you didn’t plan on shopping
  18. Running
  19. A big strong hug
  20. My amazing family & friends

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

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

A Healthy Day of Eating: Tuesday Recap

Thank goodness for coffee, because this week of insomnia is driving me nuts! Despite eating well, training hard, hydrating constantly, I cannot fall asleep. I’ll be sitting on the couch yawning, get into bed, turn off the light, and then HELLO WORLD what thoughts cannot run through my head. HA! I’m hoping it is a phase and it is going to go away real fast. With that being said, coffee is amazing and I have 2 cups every morning, but I also had a happy belly yesterday filled with lots of key nutrients for pre-workout, post-workout, and just keeping me fueled and happy throughout the day. It was a good food day! ๐Ÿ™‚

Breakfast:

  • 2 c coffee with unsweetened almond milk
  • 1/2 c oatmeal
  • 1 T peanut butter
  • 1 diced apple
  • 1/2 c pumpkin
  • dash of cinnamon

Throw the oatmeal into the microwave first for about 2 minutes. Add the pumpkin and mix together and throw back into the microwave for another 30 seconds (this makes it a little more creamy). Then add the toppings!

Lunch:

  • 1/2 Asian chicken tortilla wrap with lots of veggies, sliced almonds, and hot sauce
  • 1 large handful of sugar snap peas
  • 1 T hummus

Snack:

Dinner:

  • 2 100 calorie whole wheat tortillas
  • 1 handful of kidney beans
  • 1 handful broccoli
  • 1 handful of Mexican low-fat shredded cheese
  • 1/2 c sauteed mushrooms seasoned with fresh garlic, salt, and pepper
  • fresh guacamole (made by moi)
  • Mango and Peach salsa

This took me under 30 minutes to throw together and was delicious and filling. I try to do one meatless dinner a week, to keep things interesting and try out new recipes. Plus, it’s always a good way to use up the veggies. ๐Ÿ™‚ I microwaved the broccoli for 3 minutes. Threw all the mushrooms into a skillet. Prepared the tortillas and threw everything onto the George Foreman and dinner was served in 5 minutes. Easy as pie!

Despite my insomnia, I am still going to tackle the gym, do some work, take John Alvino’s class tonight, and then visit some family friends for dinner and have a hoofer glass of wine. Tomorrow is my “day off” from training and is filled with awesome activities like going to the DMV! UGH! Poor Kala has to be dropped off at the vet early in the AM, for all of her shots and updates. She hates getting her temperature taken. Poor baby!

Happy Hump Day and feel free to send me any questions or concerns!

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

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

New Shoes + Workout = Happiness!

Thank goodness Monday is over! She Rocks Fitness was in a fog the whole day. I could blame it on the weather, the weekend activities, or my case of insomnia, but it’s time to move on and stop complaining. The sun is out and after a delicious bowl of oats (oats, raspberries, pumpkin, and PB), I’m ready to rock! Tuesday workout includes a 40 minute speed and incline training on the treadmill, followed by a chest and back workout seen below. Try it out this week and feel free to contact me with any questions!

Workout: Perform 3 sets of 15-20 repetitions followed by a 1-minute break

  • Chest Press with DB
  • Incline Push-Up
  • Plank (1-Minute)
  • Lat Pull Down
  • Reverse Narrow Grip Lat Pull Down
  • Incline Press with DB
  • Reverse Row with DB on Incline Bench
  • Sit-Up on Stability Ball
  • One Arm Chest Press with DB
  • One Arm DB Row Kneeling on Bench
  • Plank with Forearms on ball (1-Minute)

Hi pretty new training shoes! I finally bought a pair of shoes just for training sessions in the gym and for when I’m working. I didn’t want to wear my good running shoes 24/7, so to Zappos I went and purchased these of course pink shoes, which I love! My friend Lauren recommended these and they are worth every penny. If you click on the link for these bad boys you can search different colors and I highly recommend if you do purchase these, to go up a 1/2 size.

I highly recommend you try the above workout sometime this week. I truly enjoyed it. Time to hit the shower! Make sure to come back tomorrow to check out my healthy vegetable filled quesadillas!

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

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

POM POM Oatmeal

Why hello Monday morning…you seem to be arriving a little bit too quickly for my liking! She Rocks Fitness slept like a rock last night. Between the howling wind and that it was dark at 5:00 PM, my internal clock was dead asleep at 10:00 PM curled up under the covers. It was wonderful. After a fun filled weekend in Boston with some amazing friends, it is time to tackle lots of exciting projects this week. And the outfit I wore on Saturday night with my two new items from the Gap, were awesome. So much so, that one of my girlfriends went to the Gap in Boston and purchased the blazer and the skinny jeans. ๐Ÿ™‚

I am back on the oatmeal obsession and enjoy eating them so much when it is chilly outside. Oatmeal is my go to breakfast when I know am I going to train hard. After much experimentation with certain breakfast items, oats just do the job! They leave me feeling full, satisfied, and energized. It’s great, when I can train and not feel hungry or think about food. Love that!

My oatmeal creations are simple and usually only involve 3-4 ingredients. I love looking at other oat recipes that other blog sites create, but I’m not one to add lots of ingredients. I like to taste each of the ingredients, especially when they are big flavors. I can guarantee that almond butter is ALWAYS involved.

With this oat combination, I decided to try pomegranate and was not disappointed. I loved the tangy flavor and crunch that the seeds added to my oatmeal. Pomegranate is low in calories (1/2 c = 80 calories), high in Vitamin C, potassium, and a good source of fiber. Try this recipe sometime this week and you won’t be disappointed. Enjoy!

Ingredients:

  • 1/2 c oatmeal
  • 1/2 c Fage Greek yogurt
  • 1/2 c pomegranate seeds
  • 1 T peanut butter (I ran out of almond butter…AH!)

Today’s workout includes a long session of cardio on the Stair Master and a circuit training class tonight at 5:00 PM. This is the class I did last week and had to climb a rope. I have not been that sore in a long time. I was sore under my shoulder blades. I will post the workout tomorrow AM to show everyone the pain I endured. DOH!

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

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

The Tangy Monster

Holy cow where did this week go? The second half of the week just flew right by and cannot believe it is already Friday. She Rocks Fitness apologizes for not posting any pieces the past couple of days. I have seriously been running around to meetings, new workout classes (Which I am so SORE from!), and organizing my life. And I also made a trip to the Gap to return some clothes in exchange for some skinny jeans. I have to say that Gap jeans are the awesome, especially when they are $70.00. All good stuff! Today is Friday, which means it is also Smoothie Friday! Woop Woop! ๐Ÿ™‚

Last Friday, I posted the Purple Monster smoothie and found that even though it was delicious, filling, and loaded with all the important nutrients, it wasn’t sweet enough. Blueberries are loaded with nutrients, but not very sweet. So this week, I tried it with raspberries and BAM, it was delicious. Raspberries have a 50% higher antioxidant activity than strawberries and are loaded with Vitamin C and manganese, riboflavin, folate, and niacin (just to name a few ๐Ÿ˜‰ ).

Ingredients:

  • 2 c spinach
  • 1 c raspberries
  • 1/2 frozen banana
  • 1 T almond butter
  • 1 c unsweetened almond milk
  • 1/2 c Fage Greek yogurt

Put all ingredients in the blender and blend away. This is also a great smoothie to have after a long run or workout at the gym. Trust me, your body will thank you later.

Don’t forget to set your clocks back on Sunday! Next week is going to be filled with some great topics including: fall recipes, the new workout class I’m hooked on (The one I am so sore. Let’s just say the class started with a competition of climbing a rope!), and some other fun random facts. Make sure to check back and have a wonderful weekend.

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

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