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Hello Hello! As I was putting together this post at the coffee shop, before a business meeting, I realized that I need to upgrade to a nice camera, because these photos are just not cutting it. HA! My other excuse for purchasing a new camera is that I want to start doing some videos of certain exercises, because I got a lot e-mails asking me how to do certain exercises. I’m shy when it comes to being in front of the camera, but it’s now or never, and I need to get over it. 😉

It’s Hump Day and another WIAW, thanks to Jen for always hosting! So is everyone back into their routine yet, after Thanksgiving? Are we all starting to feel normal again? Of course, just in time for the weekend, right? Here is a recap of my eats from Tuesday. I’ve been working hard this week at the gym and prepping all my meals, so I don’t have any temptations to eat out, and just making sure I’m eating enough protein, fats, and the right amount of carbohydrates, to power me through the day. My body feels great and I feel full, in the good way! Have a wonderful day!

Breakfast: Blackberry Pumpkin Protein Pancakes

Lunch: Chef Salad

  • Lots of lettuce
  • 1 small tomato
  • 1/2 orange pepper
  • 4 sliced mushrooms
  • 3 thinly sliced Boar’s Head Roast Beef
  • 1 sliced Swiss cheese
  • 2 T garden salsa
  • Crushed red pepper

Snack: The Standard

  • Fuji apple
  • 1 “heaping” T of Teddie’s Peanut Butter
  • Cinnamon

Dinner: Open Faced Sandwich

  • 2 slices Nantucket Bake Shop Portuguese bread
  • 1 chicken breast
  • Sliced onion
  • Handful of spinach
  • 1 slice of Swiss Cheese
  • Side of garden salsa for dipping

Do you treat yourself to a sweet treat at night? If so, how many times a week?

Kicking Off the Week…

I’m not exactly sure where Monday went, but it has come and gone, along with a wonderful Thanksgiving! My family and I had a relaxing, long weekend on Nantucket. The weather was perfect, the island was peaceful, and the food and wine delicious. We haven’t spent Thanksgiving as a family on Nantucket, since I was in high school, and I’m so glad I persuaded my Mom to make the trip up there…It was 100% worth it. She gave me a High-Five! It also helped that it was sunny and warm, so that the dogs were able to go on long walks and I was even able to run in shorts and a long sleeve t-shirt. No complaints here.

Now back to reality, a new week, the start of a new month, and the holiday season…I FINALLY was feeling normal today after the weekend festivities. I thought I was eating well and training enough, but honestly, eating out a few times, too much wine, and salty foods, caught up with me on Saturday evening. It was not a pretty site. 

So How Do I Get “Back on Track”? This is what I do and what I did this time…Because let’s be honest, I have slip-ups and they don’t just occur once a year, they happen, because I’m human and I like good food, wine, and sweets. I used to beat myself up, when this would happen, but it’s too exhausting, and not worth it. We are too hard on ourselves. So I just look forward, plan my meals, workouts, and never look back. This is what I did:

  1. Yoga! So when I woke up on Sunday, it was time to start a clean slate. Thankfully we didn’t hit any traffic on the way home, so I was able to take a 4:00 PM Hot Vinyasa Class at Powerflow. It wasn’t one of my best classes, but the sweating, twisting, and balancing, did wonders.
  2. Sleep! Apparently I was pretty tired, because I fell asleep at 9:30 PM. I woke up refreshed and ready to tackle my to-do list. Having a good solid night of sleep does wonders both mentally and physically.
  3. Food Shopping! I grabbed a cup of coffee and stocked up my fridge with LOTS of fresh fruit and vegetables, that would last me through the weekend. No excuses to not prepare healthy, fresh, home cooked meals. You can always make time.
  4. Hard Workouts! The one I did at the gym today was a sweaty mess, but exactly what I needed. I tackled 35 minutes on the Step Mill and a chest and core workout. I even had beads of sweat on my forearms. HA! That was a first.
  5. Plan out my meals! I kicked off the day with a Pear Protein Pancake and had clean eats all day and I feel Great!
  6. Stay positive; drink lots of water; tackle one day at a time; and ENJOY the holiday season. I cannot wait to go shopping for a Christmas tree and decorations. I love this time of year!

What helps you get back on track from a big weekend? Are you hard on yourself or are you able to look forward to the week ahead?

Shoulder and Core Workout

What better way to kick off the long weekend and the day after Thanksgiving, than with a new workout? With 3 days to figure out what you are going to do with yourself and how you are going to burn off all those calories you consumed yesterday, I’ll make it easy for you. Just print out this workout, go to the gym, and give it a try. Easy as pie! I hope everyone had a delicious piece of pie yesterday! I had pumpkin with coffee ice cream and I enjoyed every bite. 😉

I tried this workout last week, before the holiday weekend and I loved it! The shoulder one I put together myself and the core workout, I saw in this last months Women’s Health magazine. Shoulders are very difficult for me, but I’ve found that when I train them consistently once a week, I have noticed small gains (which is better than no gains). I’m also skeptical about core workouts as well. Very rarely do I find one, that truly makes my core sore…I was wrong! This one ROCKS and I will be trying it again. So quit laying around, print this out and take it to the gym or do it in your home…NO EXCUSES! You only need 3 pieces of equipment: dumbbells, stability ball, and a medicine ball. Does it get any easier? ENJOY!

Shoulders: 20 Minutes/Perform 3 sets of each exercise and take a 1 Minute rest between each!

  • Wide Push-Ups – 3 x 20
  • Seated Shoulder Press – 3 x 15
  • Standing Lateral Raise + Frontal Raise – 3 x 15
  • Seated Arnold Press – 3 x 15

Core: 15 Minutes (Inspired by Women’s Health Magazine) Perform circuit 3 times with a 1-2 Minute rest between each! I made some changes to this, but feel free to follow it exactly if you wish.

  • Weighted sit-up on stability ball – 15 repetitions
  • Stability Ball Mountain Climber – 30 repetitions
  • Matrix – 15 repetitions
  • Plank with Shoulder Touch – 30 repetitions
  • Bicycle – 30 repetitions…SLOW
  • Arm Pull-Over Crunch – 15 repetitions
  • Side Plank with rotational twist – 15 repetitions on each side
  • Wall crunch and twist – 15 repetitions LOVE THIS ONE!

Today’s Goal: 40-50 minute run; reading; healthy eating; window shopping; write out my goals for the month of December; and RELAXING!

Are you eating leftovers today?

WIAW

I love “What I Ate Wednesdays”! At least my food this Tuesday was bright and colorful, unlike the weather outside. It was flat out nasty here in New Jersey and it’s supposed to be like this through Wednesday, but at least the rest of the holiday weekend looks promising. The past 2 days have been busy with clients (always a good thing), some new workouts, and business planning. Even though it’s been a short week, this long weekend couldn’t come soon enough. I’m pretty pooped and looking forward to catching up on some sleep, reading, and just getting away. I’m hoping to get some long Nantucket runs in, which always seem to clear my mind (and my skin 😉 ). I’ll be back on Friday to post my Shoulder and Core workout, meanwhile, I hope everyone has a wonderful Thanksgiving! Enjoy yourself and especially the time with family and friends. 

Breakfast:

  • Pumpkin Protein Pancake with Blackberries & Raspberries. Recipe is here!

Lunch:

  • Handful of chopped lettuce
  • Roasted brussel sprouts from last nights dinner
  • 2x hard boiled eggs
  • 1/2 diced red pepper
  • 1 T hummus
  • 2 T garden vegetable hummus

Snack:

  • Grapefruit
  • Hard boiled egg

Dinner:

  • 1/2 c Quaker Oats
  • 1 serving of leftover Crock Pot Sweet Potato Lentil Soup. Recipe can be found here from Eat, Live, Run!
  • Topped with a diced tomato, 1/4 c mozzarella cheese, and red pepper flakes

Are you working out the morning of Thanksgiving?

Random Stuff

Cheers to a short week! Looking forward to getting away this Thanksgiving and spending time with family, the dogs, and soaking up the salt water air, on wonderful Nantucket! My family used to spend Thanksgiving on the island for years, but we stopped when I was in high school, because of our crazy school & athletic schedules.  So this will be the first time we’ve gone back to celebrate, and I cannot wait. I love family traditions and I love Nantucket, especially during the holidays. 🙂

Anyway…I hope that everyone had a wonderful weekend! I was fortunate to see some incredible friends in NYC. A delicious dinner, wine, Dave Matthews, and then brunch with a very dear friend, who I met when I lived in Denver. Now that we both live on the east coast, we were FINALLY able meet and do some serious catching up. We’ve both come so far since we met each other in Denver, both personally and professionally, and it was so refreshing to talk about so many wonderful things that both of us have going on in our lives. Life is good!

“Friends who believe in you when others do not, friends who tell you can do it, when you fear otherwise, friends are a gift”

Wow, I just realized how random this post is turning out to be…HA! Thanksgiving, friends, healthy food, and a workout, all in one post! I’ll stop blabbing and let you try out my pumpkin protein pancakes and a treadmill workout I did on Friday. Let me know what you think. I love feedback!

Pumpkin Protein Pancakes:

  • 1 scoop unflavored Natural Factors
  • 1 whole egg + 1 egg white
  • 1/2 c pumpkin
  • 2 T unsweetened almond milk + 2 T water
  • 1/4 t baking powder
  • 1 “heaping” T of sunflower butter
  • 1 serving of fruit

Mix the first 4 ingredients together in a small bowl. Set a frying pan to medium-high heat. Pour batter into frying pan and cook for about 5 minutes and then flip. Top with pumpkin pie spice, fruit, and nut butter of your choice. ENJOY!

40 Minute Treadmill Workout:

  • 3 minutes – 5.5 mph
  • 3 minutes – 6.0 mph
  • 3 minutes – 6.5 mph
  • 3 minutes – 4.0 mph – 8 incline
  • 3 minutes – 4.0 mph – 10 incline
  • 3 minutes – 4.0 mph – 12 incline
  • 2 minutes – 5.5 mph
  • 3 minutes – 6.0 mph
  • 3 minutes – 6.5 mph
  • 3 minutes – 7.0 mph
  • 3 minutes – 4.0 mph – 8 incline
  • 3 minutes – 4.0 mph – 10 incline
  • 3 minutes – 4.0 mph – 12 incline
  • 2 minutes – 4.0 mph

What is the most random thing you did this weekend?

Just Listen…

Wow what a week this has been and high-fives cause it’s Friday! I just want to thank everyone for their support, help, and comments this past week on the new She Rocks Fitness site. I’m beyond excited for this next chapter in my life and it feels so good to be following my dreams. It’s not easy, and there are going to be lots of bumps in the road, but that’s all part of the learning and growing process, and I’m ready for it. I’m also ready for all the new and old clients whose lives I will change, the people I will meet, and where She Rocks Fitness will go. On that note, let’s just go for it!

This was a week about listening! The next couple of months are going to be hectic, so it’s important that you take care of your health, listen to your body, stay focused on your fitness goals, and breathe. First tip of the holiday season: Write out your workout schedule and meal plan for the week, on Sunday! This will help you stay accountable, cut back on preparing meals, and leave you to focus on other weekly chores. Here’s how I listened this week:

Clients:

The beginning of the week started off with very energized and motivated clients. Towards the end of the week, the energy had significantly changed and everyone was POOPED, including myself. Not sure if it was the change in temperature, the rainy weather, or the stress of the holidays right around the corner, but everyone was struggling. So I listened to my client’s bodies! I made sure that they spent extra time stretching and allowed them to do some restorative yoga poses that would help them relax, breathe, and find their balance. Mission accomplished.

Nutrition:

It’s all about EGGS. For the past two weeks, instead of having my “heaping” tablespoon of PB for an afternoon snack, I’ve tried a hard boiled egg and an apple to change it up and just cut back on my PB consumption, because I go through a lot of it. I enjoy this snack. It keeps me full and provides a lot of nutrients. I’ve also realized that I’ve had 4 meatless days this week and it wasn’t even planned. Just like my workouts, I just listened to my body and ate what I was craving.

Workout Schedule:

It was a yoga kind of week! As you can see by my workout schedule, I did a LOT of yoga. Yoga does wonders for me both physically and mentally. I also hurt my lower back while doing deadlifts this week and yoga helped me stretch and listen to my body.. I may have not advanced much in my poses, but yoga was more about healing this week and it worked.

  • Saturday: 9.5 mile run
  • Sunday: Vinyasa Hot Yoga – 1:15 Minutes
  • Monday: 30 Minutes Cardio & Leg Workout
  • Tuesday: 45 Minutes Cardio & Chest & Triceps Circuit
  • Wednesday: Vinyasa Hot Yoga – 1:15 Minutes
  • Thursday: Vinyasa Hot Yoga – 1:15 Minutes
  • Friday: 30 Minutes Cardio & Back & Biceps Workout
  • Saturday: OFF

How have you listened this week?

WIAW

Happy Hump Day! I’m so happy to be writing again on a regular basis and being able to share my delicious eats from Tuesday. It was a good day, that involved happy & determined clients, a killer workout, and lots of clean eating meals. I’ve been on a EGG tear lately. I cannot eat enough of them. It’s either protein pancakes, fried eggs, frittatas, and even hard boiled eggs…YUMMY! Eggs are packed with nutrients, inexpensive, and versatile. There are endless possibilities when it comes to egg recipes. And don’t shy away from eating the whole egg. You’ll be missing out on some important nutritional benefits. We’ll discuss later. 😉

Meanwhile, have a wonderful Hump Day and thanks to Jen for hosting WIAW!

Breakfast:

  • 1/2 c Quaker Oats
  • 1/2 T chia seeds
  • 1 slice banana
  • 1 “heaping” T of sunflower butter
  • Dash of vanilla & cinnamon

Lunch:

  • 2 fried eggs
  • Leftover roasted garlic string beans
  • 1/2 red bell pepper
  • 1/2 tomaton
  • 1 large mushroom
  • 1 T hummus
  • 2 T mango salsa
  • Seasoned with garlic, Italian seasoning, and fresh basil

Snack:

  • 1 Granny Smith apple
  • 1 hard boiled egg
  • Dash of cinnamon

Dinner:

What was your “FAVORITE” thing that you ate on WIAW?

She Rocks Fitness is BACK

This is the new She Rocks Fitness

This is my passion

This is my dream

This is about me helping YOU achieve your fitness and health goals…

This about putting YOU at the top of your “to-do” list…

This is about YOU challenging yourself, setting new goals, and trying new things…

This is about YOU working hard, sweating, experiencing sore muscles, and never giving up!

This is about YOU taking that first step to becoming that person who you want to be both inside and out!

No more excuses…LET’S DO THIS!

Challenge yourself everyday! Set up weekly, monthly, and yearly goals for yourself to keep yourself focused, motivated, and challenged. Try something new, whether it is a recipe, a different yoga class, running event, or adventure

Get outdoors and enjoy your surroundings! Working out doesn’t have to be always be done in a gym. Go for a run, walk the dog, do a outdoor circuit, ski, play beach volleyball…Fresh air, Vitamin D, no membership fees, and exercise for your mind are just a few benefits when you train outside.