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Another Christmas has come and gone…

It seems like things have finally calmed down in NJ and life can go somewhat back to normal, before New Year’s in a few days! Between Christmas, the blizzard, a State of Emergency, it was refreshing to wake up this morning to crystal clear skies, no blowing snow, and exhausted dogs. I think Miss Kala partied a little too hard on our hike in the woods yesterday. She was so STIFF last night. 😦

It’s been funny reading other posts the past couple of days and how we all think and feel the same way about the holiday season. Between all the preparation, the food, shopping, stressing, and traveling, it still seems to go by way too quickly. Christmas at my home was absolutely wonderful and at the end of the evening when everyone left, my Mom and I looked at each other and couldn’t believe it was already 10:00 PM at night. How did that happen? I’d say that it was a true sign of a Merry Christmas!

I’ve mentioned it before, but Thanksgiving and Christmas are the two holidays that I 100% enjoy and do not hold back and watch what I eat! It happens twice a year, so bring it on! Needless to say, I totally woke up with a food and wine hangover on Sunday and was ready to get back on the wagon. HA! I also took 2 full days off from training and also enjoyed every second of that! My body and mind were both exhausted from the preparations of the holidays, work, and a slight case of over-training. So when Monday rolled around, I felt ready to tackle the week and start thinking of some New Year Resolutions, that I’m very excited to tackle this winter! 🙂

My New Year’s Resolutions are physical, professional, and personal goals that can and will be accomplished! I believe in setting goals for myself that are attainable and eventually will become a part of my everyday life. In the end it is all about feeling your best inside and out. Life is way too short, so it’s worth feeling your best all the time. 🙂

Besides my New Year’s Resolutions, I have also come up with a list of presents that I need to purchase for myself, while all of these sales are going on. These are all things that I need, rather than want. A few of those things include: a gym bag, Lululemon pants (for work), and a long puffy winter coat! Not too bad of a list, but all things that I’d like to have so I don’t freeze my butt off. 😉

Make sure to check back this week for my New Year Resolutions! I hope everyone had a wonderful, safe, and Merry Christmas and here is to a New Year and lots of new adventures and feeling your best!

What was your favorite present to yourself this Christmas? What is your #1 New Year’s resolution, that you 100% want to achieve?

What fueled me through a long, but good day!

Usually what I want to do on Mondays!

For some reason, Mondays are just flat out BRUTAL and I am usually so happy when I wake up on Tuesday mornings, that it is over! Does anyone else feel this way or am I the only one? DOH! Anyway, Tuesday arrived and I was feeling much better, more alert, and excited that it was the first day of winter, and now the days can slowly start getting longer. 🙂 Always a good thing in my eyes!

With the holidays so very close upon us, temptations of cookies, chocolate, high calorie cocktails, it is very very very easy to fall off the wagon during this time of year! Remember that is all about moderation, portion sizes, and not depriving yourself of the things that you love. This is a time of year to celebrate, but don’t overdo it, because your tummy will regret it when January 2 comes around. Enjoy this time of year with the ones you loved, that glass of wine, and those thumbprint cookies, but try to do it in small doses. 🙂

With that being said, I usually eat my lunch, snack, and dinner all at work, so I’ve become the queen of “meal in a box”. It’s totally fine and has been working well for me and is better than buying my meals. Since I’m usually done with clients at 8, I try to eat right after, so my body has time to digest my meal. This is what I ate yesterday and it was great!

Breakfast:

  • 1 cup Kashi Go Lean Crunch
  • 1 Dannon Light & Fit Blueberry yogurt
  • 1 sliced banana

Lunch:

  • 1 100-Calorie Whole Wheat Trader Joe’s Thins
  • 2-3 thin slices roast beef
  • 1 T Trader Joe’s Roasted Red Pepper Hummus
  • lettuce and tomato
  • 1 C baby carrots

Mid-Afternoon Snack:

Dinner:

  • 4-5 ounces of grilled salmon (seasoned with salt, pepper, dill, olive oil)
  • 1 medium diced sweet potato (roasted at 450 degrees for 15 minutes)
  • Sauteed broccoli (seasoned with salt and pepper)

3 Days until Christmas and I am so looking forward to a day filled with family, wonderful friends, lots of laughter, catching up, and of course lots and lots of delicious food! Life is good and I’m so very blessed for what I have and who is in my life! XOXO

What are you doing this holiday season to stay “on track” with your diet and exercise? What tips could you give to other reader’s who are struggling with this?

Legs Are My Favorite Training Day

With a new job, schedule, training hours, and the holidays, my lack of posts have been few and far between, but I’m making the effort to come back and at least do 3 posts a week! 🙂 It’s just been amazing how quickly the days and weeks have been going by and really cannot believe that Christmas is this Saturday and New Year’s the week after. Holy cow!

I started off the morning with a delicious bowl of oats. I’ve been varying up my breakfast these past few days between yogurt and oatmeal, and lots of delicious fruits. Pomegranate is awesome in oatmeal. Tangy and crunchy! My morning combination was:

  • Dannon Light & Fit Blueberry
  • 1/2 cup Blackberries
  • 1/2 cup Raspberries
  • 1 cup Kashi Go Lean Crunch

Onto my leg workout! Back in the day when I was a field hockey player, I had some pretty honking quads. They were pretty big and I jokingly called them “Quadzilla”! For 4 years playing Division I field hockey, I never owned a pair of jeans, because I couldn’t fit them into any that looked flattering. I’m being 100% serious. My father called me the Tank! Do I need to say more? One of these days I will post a before and after picture of me, so you can see how big I was. 😉

Ten years later though, my legs are very different, stronger, sexier, and my favorite body part to train! I love their strength and how they look in leggings, jeans, and yoga pants. They have come a long way with the help of eating clean, the Stair Master, interval training, and hard workouts. I usually reserve one day for doing straight legs and another one that is usually incorporated with circuit training. The workout I posted below took about 45 minutes and was followed after a 30 minute treadmill workout that was a combination of: hills, speed walking, and sprinting! Try this out sometime this week and please feel free to e-mail me with any questions you may have:

Perform 3 sets of 15-20 repetitions with a 1-2 minute rest after each circuit:

  • Kettle Ball Swings
  • Reverse Lunge with DB’s
  • Jumping Jacks: 30
  • Barbell Squat
  • DB Deadlift
  • Squat Jumps
  • Step-Up with DB’s
  • Plies with Plate
  • Leg Curl with Stability Ball
  • Bridge with Stability Ball
  • Fire Hydrant
  • Donkey Kick
  • Mountain Climbers: 60 Total

What is your favorite body part to train and why?

Unilateral Workout: Oxygen Inspired

If there is one magazine I am so excited to get every month, it is Oxygen! I have been a subscriber for almost 2 years now and it is my absolute favorite. The great workouts, recipes, smoothie options, and articles never disappoint. I actually get sad, when I come to the end. I am also a huge fan of their models. They are strong, fit, and great motivation!

In their November 2010 issue, I found a new workout that I tried out yesterday at the gym and it was nice switch up and totally worth sharing with all of you in hopes that you will try it out sometime this week or weekend. 🙂 Before hitting the gym though, I had to fuel up with a big bowl of oats. Yesterday’s combination was:

  • 1/2 cup of Quaker Oats,
  • 1/2 cup  of pumpkin,
  • 1/2 cup of pomegranate seeds
  • 1 TB of good old Almond Butter.

 

Your Unilateral Workout:

  • Dumbbell Chest Press
  • Bent-Over Dumbbell Row
  • Dumbbell Triceps Extension
  • Overhead Dumbbell Press
  • Standing Dumbbell Curl
  • Single-Leg Stability Ball Curl
  • Split Squat with Bench

*I did this as a circuit performing 3 sets of 15-20 repetitions, while taking a 2 minute rest between each circuit. I’m glad I did it as a circuit, because I was crunched for time and was able to complete this in 30 minutes. My heart rate was up, I was sweating, and my muscles were tired. That = Great Workout in my book! :)*

Unilateral training is very important for building symmetry, decreasing the chance of injury, increasing your balance, and strengthening your core. All wonderful things! My suggestions would be to do some of these moves on a stability ball, to really challenge yourself and try to do this once a week for a couple weeks. Let me know if you see any changes on your non-dominant side. 😉

Please feel free to e-mail me with any questions. I love hearing from you!

What is your “go-to” magazine for health and fitness? And why?

Holiday Weekends = Busy Busy!

It’s been 10 YEARS since I have been home to decorate the family Christmas Tree! 10 Years!!! She Rocks Fitness LOVES the holidays and decorating, cooking, and spreading the Christmas cheer. Every year, the family puts lots of lights on the shrubbery outside, wreaths, garland, holiday candles, and lots and lots of baking. As for the golden retrievers in this household, they are not fans of us putting antlers on their heads. Reagan obviously does not look pleased, but he looks so cute. Kala refused to sit still, so Reagan got the honorary post this morning! Thanks cutie! My favorite Christmas decoration by far this year is the antlers and red nose that people put on their cars. It makes me smile every time I see one.

It was a cold Sunday, but I finally felt like I caught up on some well-needed sleep and woke up with a ridiculous amount of energy. 🙂 Today was my day off from training and I needed it big time. After training hard for 3 days in a row, it was time to give my muscles a 24 hour rest. After a couple week break from John Alvino’s classes, I re-visited him on Friday morning and needless to say, I got a serious whooping. Saturday was not pretty. As a personal trainer, it is nice to be the student and be told what to do! I’m learning a lot from his training techniques and already I am seeing changes in my physique and in my endurance training sessions. Check back this week to learn more!

Now onto food! Brunch is one of my favorite “cheat meals” and I outdid myself this morning. Challah French Toast with “real” maple syrup and pomegranate seeds! Hello deliciousness! 3 honking slices and I was good to go! After eating this delicious breakfast, I did 2 loads of laundry, put the Slow-Cooker Beef Stew in the slow-cooker, went to the mall, decorated the tree, and cleaned out my closet. AWESOME! There is something about Challah French Toast that gives me a redunkulous amount of energy. Love it!

Now onto retail therapy! Again, I had so much energy and Sundays are my only day off, so I might as well take advantage of it while I can. Right? So I made the decision to go to the mall. Eeekkkk! It was jammed, which I guess is a good thing to see, considering how bad the economy is right now. I bought some great items from Ann Taylor Loft and of course the good old Gap! 30% off your entire purchase at Ann Taylor Loft and I had a 35% off your entire purchase at the Gap. That’s a big percentage! I found some great tops, leggings, and warm sweaters to keep me warm this winter, since I am such a wimp when it comes to the cold. Lots of great items to wear out on the town! 😉

After a delicious dinner with the family, I finally sat down and watched some good Sunday Football. I felt like the Energizer Bunny yesterday and kept wondering when I was going to crash. Two glasses of wine and I slowly calmed down. This week is filled with mainly work and hopefully catching up with some old friends, depending on my schedule.

Make sure to check back this week for: a sample of John Alvino’s workout; my new workout; smoothies; and a new winter recipe. Lots and lots to do and looking forward to it! I hope everyone has a wonderful Monday! 🙂

What is your favorite holiday tradition? Do you like to shop during the holidays or do you try to avoid it at all costs?



Winter Time = Chili Time: by Chef Amy

Happy Friday!!! Gosh it feels good that the weekend is almost here! She Rocks Fitness hopes that everyone has had a great week filled with healthy meals, intense workouts, and possibly some holiday shopping! I totally splurged last night on Endless! I finally finally found a pair of boots that look AMAZING and decided that it was one of those purchases that if I didn’t buy it, I would regret it. Plus, the best part about Endless is that they have free shipping and returns and some of the purchases are Free 2-Day Shipping! Just in time for the weekend. Wahoo!

A little bit scattered brained this morning! 😉 It’s been a while since I’ve posted any recipes and thankfully Chef Amy came to the rescue and had prepared a pot of Beef Chili for her family yesterday and shared her recipe with me. I love chili and it is such a great meal during the winter time. My ideal bowl of chili includes: cheese, green onions, hot sauce, and a dollop (I love that word! It’s fun to say!) of sour cream, with a piece of corn bread on the side. Done and Done!

Beef Chili:

  • 1 TB canola oil
  • 3 onions, small dice
  • 2 bay leavesChili powder
  • Cumin
  • Salt
  • Pepper
  • Garlic Powder
  • Cayenne
  • 2 TB tomato paste
  • 3-3.5 lbs of beef chuck or stew meat
  • 2 28 oz. cans whole peeled tomatoes
  • 2 28 oz. cans crushed tomatoes
  • 1 can chipotle peppers
  • 2 cans kidney beans, drained
  • 1 10 oz bag of frozen corn

What is your favorite chili bowl? What is your favorite chili recipe?

I love hearing from all of you, so please send me your comments! I hope everyone has a wonderful weekend. Now time to start a very busy, long day. But hey, at least the weekend is here. Talk soon! 🙂

“Re-Visiting the Summer Bikini Circuit”

She Rocks Fitness is BACK and apologizes for the lack of posts! Hello December 1st! Seriously, where has time gone? The fact that Christmas is only 24 days away is kind of “redunkulous”! Thanksgiving came and went in the blink of an eye and now it is time to get in the holiday spirit without gaining all the LBS! It’s possible to do this, as long as you continue exercising, eat in moderation, and don’t go overboard on alcohol and sweets. That is a deadly combination and you don’t want to throw all your hard work straight out the window. Stay focused, try new classes at the gym, so you don’t bored, try new routines, and give yourself a cheat day here and there, but obviously not ALL the time!

Onto my Tuesday morning workout… It’s obviously not bikini season right now, but She Rocks Fitness decided it was time to re-visit this circuit yesterday at the gym, with a couple of changes, and heavier weights, it was a success! I did this workout in 30 minutes, plus a 30 minute treadmill workout. I was sweating like crazy and my muscles feel a little sore today, but in a great way. I’ll definitely be using this again. So, here is the treadmill workout and Bikini Circuit:

Treadmill Workout: 30 Minutes

  • 2 minutes: 3.8 mph at a 8 incline
  • 2 minute: 3.8 mph at a 9 incline
  • 2 minutes: 3.8 mph at a 10 incline
  • 2 minutes: 3.8 mph at a 11 incline
  • 2 minutes: 3.8 mph at a 12 incline
  • 2 minutes: 6.0 mph at a 3 incline
  • 2 minutes: 6.5 mph at a 3 incline
  • 2 minutes: 7.0 mph at a a 3 incline
  • 2 minutes: 7.5 mph at a 3 incline
  • Repeat steps 1 through 5
  • Cool Down: 2 minutes at 3.8 mph at a 0 incline

Winter Bikini Circuit: Perform 3x 15 Reps with a 2-Minute Rest between each Circuit

  • Squat with Stability Ball Overhead
  • Plies Squat with DB’s resting on hips
  • Standing DB Row
  • Alternating Biceps Curl
  • Squat with DB’s
  • Stability Ball Chest Press
  • Stability Ball Shoulder Press
  • Triceps Dip on Bench
  • Step-Ups with DB’s
  • Standing DB’s Cross-Chest Curl
  • Lunges with DB’s

What are your goals for staying in shape this holiday season? What is your favorite “cheat meal” during the holiday season?

Please feel free to contact me with any questions that you may have. I love hearing from you. If you are on the east coast, try to stay dry today and Happy Hump Day!