Skip to content

Archive for

WIAW + 20-Minute Circuit!

Hello Hump Day!!! We’re halfway through the week and that’s just awesome. It’s kind of crazy that we already at the end of February. Bring on March, because I’m ready for a new month, spring, lots of birthday celebrations, and to start planning my race schedule! It’s time to put those in the calendar and make no more excuses! So far this week, the weather has been “weirdly” warm again; my legs are beyond sore; I’ve had great workouts; clients; and I’ve planned a much needed power hour of yoga later this afternoon. I’m also going to cook this recipe tonight for my Mom and I…Review to come later!

As always, thanks to Jenn for hosting! I’m sending you a high-five! I hope that everyone has a great day and you are eating well, training hard, and excited for the month of March! ENJOY!

Breakfast:

  • X-Large French Vanilla Coffee with Skim
  • 1 c Greek Yogurt
  • 1/2 c pumpkin
  • 1 c diced strawberries
  • 1 “heaping” T of Teddie’s PB
  • Cinnamon

Workout: I hardly did any strength training last week. It was all about yoga and running. This week I’m focusing on strength and after Mondays workout at the gym, my legs are FEELING it! My 4 mile run after breakfast was not the prettiest or the fastest, but I made it through. It was a beautiful day in Jersey, so no excuses to not get outside and soak up that sun. After the run, I came back and rocked this 20 minute circuit that I found on Pinterest and it was just what I needed.Source

Lunch:

  • 2x scrambled eggs
  • Handful of broccoli
  • 2x diced small tomatoes
  • Handful of diced mushrooms
  • 1/4 c mozzarella
  • Red Pepper flakes + Garlic Powder + Oregano + Mango Salsa

Snack: Plain old apple!

Dinner:

  • Marinated chicken breast (olive oil, balsamic, apricot preserves, fresh rosemary)
  • Handful of lettuce
  • 1/4 diced avocado
  • 2x diced small tomatoes
  • Handful of mushrooms
  • Balsamic Vinegar

Sweet Treat:

  • My favorite coffee cake! (A family friend made this for my brother’s going away dinner and I took a big old piece home)

I Heart Sundays! A recap…

Crystal clear skies, birds chirping, and sipping on coffee in peace and quiet is my idea of a perfect Sunday morning! I love being able to do some work, plan out my week, workouts, meals, and goals for the week, right when I wake up, after a restful night of sleep. I feel focused and inspired. This weekend has been restful and I’ve been enjoying it, because the next couple of weekends are going to be a little chaotic, but in a fun way of course. Let’s just say lots of birthday celebrations are happening in March!

This morning I did some work on the computer, while I fueled up on coffee, and a delicious bowl of oats, before heading out to tackle a Sunday Run! This bowl was filled with raspberries, blueberries, peanut butter, Mila, cinnamon, and vanilla. Oats are my absolute favorite breakfast before hitting the pavement.

This bowl of oats kept me fueled through my 45 minute run + 15 minute At-Home Circuit and then some! My run felt great, especially after taking a full rest day yesterday. The wind had died down, the sun was shinning, and my legs felt good and rested! High-Fives to Sunday runs! I came back to my apartment and a 15 Minute at-home circuit that involved the usual suspects: squats, jump squats, triceps dips, mountain climbers….It was a nice way to end a solid hour Sunday workout. I refueled with a hearty bowl of Greek yogurt, 1 diced apple, sliced almonds, and a dash of vanilla and cinnamon. YUMMY!

The rest of the day was spent at Mom’s, doing some work on the computer, and letting Kala and Reagan run wild. We enjoyed a delicious “Taco Night” dinner by the fire. My brother is heading down to New Orleans for the Coast Guard, so it was a goodbye dinner, that was delicious. I cannot remember the last time we had tacos! It was a great Sunday and looking forward to the week ahead!

What do your Sundays typically look like? Race Day? Lazy day? or Sunday Funday?

MILA WINNER + Lots of Yoga and Running

Anyone else REALLY excited that it is FRIDAY? This is the first weekend in a while, that I don’t have any clients, and I need to take this time for myself, rest up, and re-charge. The past two weeks have been a little slow, because so many schools around here have “spring break”, but next week it is back to the regular schedule and I’m ready for it.

I started my Friday morning off with a early client, these Mila Protein Crepe with blueberries, Strawberries, and Peanut Butter. After I post this, I’m headed to a 9:30 AM yoga class, meeting, and then hopefully disconnecting for a little bit this weekend. Since the weather was weirdly warm this week, I was craving outdoor runs and yoga, and that’s exactly what I did. Stretch, Sweat, Run, Sweat, and Repeat! My workout schedule this past week says it all. I needed a break from the gym and strength training. I had no desire to do it, so I didn’t. Next week, I’ll be focusing more on strength. Just listening to my body and doing what makes me feel good. That’s one of the hundred of reasons why we do this…RIGHT?

Workout Schedule:

  • Sunday: OFF!
  • Monday: 75 minute Hot Vinyasa + 30 minute “At-Home” Circuit
  • Tuesday: 1:05 Run
  • Wednesday: 75 minute Hot Vinyasa + 60 minute walk with Kala
  • Thursday: 30 minute walk with client + 56 minute run
  • Friday: 75 minute Hot Vinyasa
  • Saturday: 75 minute Hot Vinyasa
  • Sunday: OFF!

With that being said, I’m SO HAPPY to announce the WINNER of the MILA GIVEAWAY! Drum Roll Please…

Meredith! FitFluential Ambassador and writer of “Dare You To…”

Please e-mail me at: sherocksfitness@gmail.com, so that I can send you your AWESOME package! 🙂

Don’t leave me just yet…I have even better news for all of you who entered! Mila has been kind of enough to send each entry some samples of Mila! If you would like some samples, please e-mail me at: sherocksfitness@gmail.com and include your address! High-Fives to this! THANKS EVERYONE for entering and have a wonderful weekend!

WIAW + 30 Minute “At-Home” Workout

HAPPY HUMP DAY! I woke up early this morning to train a client and then headed to Jeff’s yoga class to give my body some love and attention after my long run yesterday. It felt so good to hit the pavement and just cruise, but my hips were TIGHT! If you are on the east coast, this weather is absolutely perfect for outdoor runs, so get outside and enjoy it while you can. Before “Corporate Boot Camp” tonight, Miss Kala and I are going out for a nice long walk to soak up this sun. Have a wonderful day!

I recently found this “At-Home” workout, when I was responding to Dancia of “It’s Progression Not Perfection” comment the other day and decided to give it a try. I made some changes, but I liked the constant repetition and that each muscle group was targeted. I felt it most in my shoulders and chest. Thanks Danica! So give it a shot, it’s ONLY 30 minutes of your day and there is seriously NO EXCUSE as to why you can’t do this or any workout at home. Try it out and let me know your thoughts!

Total Time: 30 Minutes

Perform each circuit 3 times in a row with no rest!

  • 15 Biceps Curls with Dumbbells
  • 30 1-Arm Shoulder Press (15 on each arm)
  • 20 Triceps Dips
  • 30 Squats with Dumbbells

Rest: 1-Minute

  • 20 Leg Curls with Stability Ball
  • 10 Bent Over Row with Dumbbells
  • 20 Push-Ups

Rest: 1-Minute

  • 10 Front Raise with Resistance Band
  • 10 Lateral Raise with Resistance Band
  • 20 Reverse Lunges with Dumbbells

Rest: 1-Minute

  • 3 sets of 1-Minute Jump Rope

Thanks Jenn for hosting and high-fives to getting in lots of veggies this Hump Day!Breakfast:

  • 1/2 c oats
  • 1/2 c blueberries + 1/2 c strawberries
  • 1 T MILA (make sure to enter the GIVEAWAY…ends Thursday night!)
  • Remainder of Peanut Butter in that delicious Woodstock Foods jar!

Lunch:

  • 6 ounces of tuna
  • 2 T light mayonnaise
  • 1/2 red bell pepper
  • 1/4 c white beans
  • Handful of arugula
  • Salsa + Italian seasoning, garlic powder, and red pepper flakes

Snack:

  • Navel Orange
  • Fage Total 0% Mango

Dinner:

  • Salmon (baked at 350 degrees for 25 minutes; seasoned with pepper, oregano, red pepper flakes)
  • 2x whole wheat tortillas
  • 1/4 c white beans
  • 1/2 red pepper
  • 1/2 c okra
  • 1/4 c cheddar cheese
  • Topped with sliced tomato and arugula

Putting Aside The Ego!

I love Sundays! And this Sunday was pretty spectacular in the fact that I took a much-needed REST day, enjoyed my favorite breakfast treat, and was able to get a ton of work done for the business. This past week was a little rough, so it was nice to start off the new week with a good nights sleep, good food, and a positive attitude. I’m also pretty excited about the weather for this upcoming week…temperatures in the 60’s! Cannot wait to get outside for at least 2 long runs this week. I refuse to go on the treadmill, because last week I spent more time on that machine then I wanted too. HA!

Jersey Bagels are the BEST!

Make sure you enter my MILA GIVEAWAY before Friday morning!

Let’s get to the main topic of conversation here:

When it comes to running, strength training, or yoga, are you able to “put your ego aside?” What exactly do I mean by this? It means listening to your body and being able to decide whether or not you can do that last rep, mile, or handstand, without hurting yourself. Are you able to take a step back, listen, and rest? This is hard for a lot of fitness fanatics, including myself, but I have learned to put my ego aside. While it can be humbling, it feels so good both mentally and physically, because it is the right thing to do. I will be honest and let you know that it has taken me a while to get to this point, because just like everything else in life, you live and learn; figure out what your boundaries are; what works and doesn’t work for you; and learn how to then apply it to your lifestyle and training! Below I’ve listed some examples of when I’ve learned to “put my ego aside”, when it comes to my training:

  1. Strength Training: Learning to “put my ego aside” with strength training happened a couple of months ago while I was doing dead lifts. I was lifting a pretty heavy amount of weight and felt a strain in my back during the first set on repetition 15. I ignored it and continued training through the last 2 sets. Not smart and my back wasn’t right for the next month. I love lifting legs! They are my favorite muscle group to train, but dead lifts just don’t work for me. I watch my form and have tried other ways to incorporate them, but honestly it just doesn’t feel good, and there are other ways to strengthen these key muscles. So ego aside, I did some research, stopped doing dead lifts, and still feel awesome.
  2. Yoga: My practice has changed drastically the past couple of months, because I FINALLY have “put my ego aside”. I have listened to my body and I have come to terms as to what I can and cannot do (as a runner, being able to do a full split is just not going to happen in this lifetime for me). Let me explain. Yoga is supposed to FEEL GOOD, that’s why we practice. I realized that certain poses were not making me feel good anymore. Headstand, plow, and sometimes wheel were leaving me in pain after practice. I thought that this was normal and that with time, the pain would go away. Not so much. I do wheel, when I feel strong, and instead of doing inversions, I work on my hamstrings and hips, because these are stretches will benefit my other aspects of training. Ego aside, I feel better, stronger, and I am seeing gains in other areas of my practice.
  3. Running: I am able to “put my ego aside” much more easily with running. When something doesn’t feel right, I quickly take a step back and rest. I am able to do this because running is so important to me physically and mentally, that I don’t want to risk getting injured. This has come with time, knowledge, and learning to fuel my body, which is so key when training for running.

The moral of this piece, just like everything else that involves eating clean and fitness:

  • Listen to your body
  • Experiment with what works and doesn’t work
  • Educate yourself
  • Don’t get frustrated!

Source

When was the last time you “put your ego aside”?

MILA GIVEAWAY

Good Morning and Happy Friday! I woke up this morning to the sun shinning, a delicious cup of coffee, and a much needed yoga class! It’s been a week since I last practiced and it’s exactly what my mind and body needed. After a workout week that involved a lot of workouts on the treadmill and Step Mill (thanks to some dreary weather), a different setting, pace, and workout, was what I was craving, in a big way. After practice, I came home and had a delicious bowl of this:

For the past month, I have been adding this power packed packet to my breakfasts! Let’s talk about MILA and the fact that I’m doing a AWESOME GIVEAWAY to kickoff this much needed weekend! My good friend Kathleen approached me last month to see if I would be willing to sample the product and do a review. Yes and please! It just so happens that Kathleen and I grew up with each other, so helping out a friend is always a good thing! We lived right down the street from each other and since moving back from the west coast, I have re-connected with the family, and now do on-line training with her older sister and brother! High-Fives to this!

Kathleen Fitzpatrick

Let’s talk MILA!

MILA is also known as “The Miracle Seed”! It has the highest and safest combination of Omega 3 fatty acids, proteins, antioxidants, fiber, and phytonutrients of any source on the planet. It is non-GMO (Genetically Modified Organism) and pesticide free! Mila is a simple way to incorporate Omega 3’s, protein, and fiber into the diet of adults and children. It has no odor, taste, and can be added to oatmeal, yogurt, orange juice, salads, etc.

MILA’s nutritional components are critical for:

  • Heart Health, healthy blood pressure, and cholesterol
  • Cancer Prevention
  • Bone and joint health
  • Weight management
  • Gastrointestinal health
  • Diabetes and blood sugar regulation
  • Reduction in symptoms of mood & depressive disorders
  • Skin health
  • Prenatal health

REVIEW: Like I said above, I have been adding this packet to my breakfast every morning for the past month. I’ve added it to my protein pancakes, oatmeal, Greek yogurt, and even my Green Monster Smoothies. The 3 most significant changes that I have recognized is that I’m much more focused throughout the day; I have found that it has curbed certain cravings and I’m fuller for longer periods in between meals; and I’m much more regular. I’m very satisfied with this product and will continue to use it! If you have any additional questions you can contact Kathleen. She is so passionate about MILA and she has a great story about her experience!

For this GIVEAWAY, you will receive 1 16 ounce bag, plus some individual packets! AWESOME AWESOME AWESOME!
To enter this, you must do all 4 listed below:

  1. Leave a comment telling me if you have ever heard of MILA and what is your favorite source of Omega 3’s!
  2. “Like” She Rocks Fitness on Facebook
  3. Follow me on Twitter and tweet about this Giveaway: “Want to win some MILA from @LifemaxCorp? Enter here http://wp.me/pXbLs-Ry @SheRocksFitness!”
  4. If you do not have a Twitter or Facebook account, please leave me a comment letting me know this and just answer the first question! THANKS!

The winner will be picked next Friday morning!

I’ve decided that come Friday night, it’s time to disconnect for the weekend! I need some time away from the computer and electronic devices for a day or so! As my good friend Lindsay says “Free Friday”…Love this post! Have a wonderful weekend and see y’all on Monday…

WIAW + “Burn OFF That Chocolate”

We are already halfway through another week and I hope everyone had a lovely Valentine’s Day and isn’t suffering this morning from a chocolate and wine hangover! Valentine’s Day nicely fell on a rest day for me, but I decided to resist the urge to splurge on my “redunkulous” Valentine cupcake and save it tomorrow after my long run. It’s all about balance. HA!

If you need to feel some balance after your chocolate overload yesterday, here is a quick little circuit to do at some point during the day to get your heart rate up and make you feel a little less guilty. Try this out wherever you are and let me know how you feel. All you need is your body, so don’t give me any excuses…Do as many sets as you like with a 1-Minute rest in-between each round…

GO!

  • 1-Minute Jumping Jacks
  • 1-Minute Body Squats
  • 1-Minute Plank with feet on a chair and forearms on the ground
  • 10 Narrow Push-Ups
  • Side Plank 1-Minute Right Side
  • 10 Wide Push-Ups
  • Side Plank 1-Minute Left Side
  • 1-Minute Triceps Dips

Thanks Jenn for always hosting and here’s to everyone having a awesome, healthy, and active Hump Day!Breakfast:

  • 1 cup Greek yogurt 0% fat
  • 1 packet of Mila
  • 1/2 c blackberries + diced strawberries
  • 1 “heaping” T of peanut butter
  • Lots of cinnamon

Lunch:

  • 2 eggs
  • Handful of spinach + chopped onion + mushrooms
  • 1/4 beans
  • 1/2 yellow pepper
  • 1/4 c sharp cheddar cheese
  • Hot Salsa
  • Oregano + Red Pepper Flakes

Snack:

  • 1/4 c almonds (we all know what almonds look like)

Dinner:

  • Slow Cooker Stew (carrots, peas, onions, beef, potatoes…basically a delicious hearty winter meal)
  • 1 cup cooked rice


Do You Workout When You Get Sick?

It’s amazing how much better I feel, compared to the beginning of the week! I don’t think I could have recovered so quickly, if it wasn’t for a not so crazy schedule on Thursday and Friday, hot yoga, and my healthy lifestyle. I am feeling very thankful, because I took care of my body, sweated the sickness out, hydrated, ate well, and got LOTS of sleep! It was inevitable that I was bound to get sick one of these days, since all of my clients have been sick at one point or another since the holidays. I refused to admit it, but accepted defeat on Thursday evening after training 3 clients back to back, it hit me like a ton of bricks.

Depending on how sick you are, whether you have the flu or a cold, you need to listen to your body! Again, we are all different, and what may work for me, may not work for you. For this nasty brief cold that I had, I did what I knew would feel best, and thankfully my body responded in a good way. Listen to your body, take care of it, and it will thank you later on!

My Plan of Attack Went Like This:

  • Sleep and lots of it! I took some cold medicine both Thursday and Friday night right after dinner and was passed out from 9:00 PM until 7:00 AM. 20 hours of sleep at night! This was HUGE!

    Kala is a PRO at sleeping!

  • Two Hot Vinyasa classes at Powerflow. I did one class Friday morning and I was worried about being too congested, but it ended up being one of my most focused practices. I felt so wonderful afterwards. Full detox; my head was a little bit clearer; and the class was flat out awesome. I took another early class on Saturday morning, at my usual time, and felt just as focused, and fully energized.
  • Lots and lots of water and clean eating! Nothing new here, but made sure to drink more water, especially after the hot yoga. I literally sweat the sickness out! I fueled up after class on Saturday with my absolute favorite breakfast. Nothing beats oats in a jar on a Saturday morning…YUM!

It was so nice to wake up on Sunday morning, train my client at 9:00 AM, have a delicious breakfast, and then head to the gym, to get a solid hour workout in. I’ve been doing the workouts that I’ve been sending to my great friend Jamie who is getting married next weekend! She asked me to put together a clean eating + bridal booty kicking workout for two weeks. The workouts kick BUTT and target the whole body, keep the heart rate up, scorch calories, and TONE. I love them and so does she. I’m so excited to share her experience with all of you, once the wedding is complete. She’s already gorgeous, but she just wanted something to make her feel good both inside and out. It’s working!

The rest of my Sunday night involved planning my client’s workouts, my workout schedule, and eating this delicious dinner. Asian chicken salad wrap topped with some hot sauce and some multi-grain chips. Another great Costco find, that are made fresh, and not usually there on a regular basis. I LOVE them! But then again, anything wrapped in a tortilla is fine with me. I hope everyone has a wonderful start to the week!

Do you try to workout when you are sick? What are your quick fixes when you get sick?

Treadmill Workout + Erin Baker’s Winner

Another week has come and gone and as I sit here at the computer this morning with a wonderful head cold, I’m not going to complain and be miserable, but rather fight through it, stay hydrated, keep plugging along, and try to sweat this bugger out! I guess it was inevitable that this would happen, since the past few weeks, I think almost all of my clients at one point or another were sick. What can you do, except?Source

And on that note, let’s talk fitness and the winner of the Erin Baker’s GIVEAWAY!

The TREADMILL is a great machine to use during the winter months, when it’s too cold, dark, or icy, to go for your outdoor runs. But just like any other machine in the gym, it is way too easy to just “coast” along, without challenging yourself. To prevent your body from plateauing and getting bored, make sure to add hills, sprints, or even side shuffles to your regular treadmill workout. This will get your heart rate up, burn more calories, tone more muscles, and have you sweating a lot more!  When I cannot get an outdoor run in, I will either 2 kinds of workouts on the treadmill. One: I will go for distance and work on speed. Two: All hills! Both aren’t easy, but it allows me to get two challenging workouts in, that keep me focused and in the long run will help me with my outdoor runs and my overall training. Source

I had the intention of doing the Step Mill when I got to the gym yesterday morning, but it was taken and instead of waiting or getting frustrated that the machine was taken, I decided to jump on the treadmill and do a calorie blasting 30 minute workout on the treadmill.  

30 Minute Interval Treadmill Workout:

  • 1 minute: 4.0
  • 3 minute: 4.0 with an incline of 10
  • 3 minute: 4.0 with an incline of 13
  • 3 minute: 4.0 with an incline of 15
  • Side Shuffle: 1-Minute on each side at a speed of 3.5 and incline of 1
  • Side Shuffle: 1-Minute on each side at a speed of 3.5 and incline of 5
  • 1 Minute: 4.0
  • 2 minute: 5.5 with a incline of 1
  • 3 minute: 5.5 with an incline of 6
  • 2 minute: 6.0 with an incline of 1
  • 3 minute: 6.0 with an incline of 6
  • 2 minute: 6.5 with an incline of 1
  • 3 minute: 6.5 with an incline of 6
  • 2 minute: 4.0 with an incline of 0

And finally the winner of the Erin Baker’s GIVEAWAY is: Christine McCarthy! Please e-mail me with your shipping address and we’ll get your delicious box of treats delivered to your doorstep! THANK YOU so much for entering this and I hope that everyone has a wonderful weekend. Train Hard, Eat Well, and SMILE!

WIAW + Erin Baker’s GIVEAWAY!

High-Fives to Hump Day! I hope that everyone is having a great start to the week; you’ve been working out, eating well; and you are fully recovered from the Super Bowl. Yesterday was a rest day for me and I thoroughly enjoyed it and needed it. I had early morning clients and 1 evening client and everyone did so well. I’m seeing lots of strength gains in all, who I trained today, which is such a good feeling. Their hard work, dedication, and commitment is paying off. Love my job! Make sure that you enter my GIVEAWAY thanks to Erin Baker’s. I’ll announce the winner on Friday morning! Have a wonderful Hump Day and see y’all at the end of the week.

Thanks Jenn for always hosting! You ROCK girl!Breakfast:

  • 1 scoop Double Chocolate Naturals Whey Protein
  • 1/2 c blueberries + 1/2 c blackberries
  • 1 whole egg
  • 2 T of unsweetened almond milk + 2 T of water
  • 1/2 T baking powder
  • 1 T Mila Miracle Seed
  • 1 “heaping” T of Maranatha’s Crunchy Peanut Butter

Lunch:

  • 2 handfuls of kale
  • 4 slices of roasted turkey
  • 1 slice of Swiss cheese
  • 1 diced medium tomatoes
  • 1/3 c peas
  • Sliced onion and red pepper
  • Dash of garlic powder, Italian seasoning, and red pepper flakes

Snack:

  • Granny Smith Apple
  • Fage 0%

Dinner:

  • Costco Pizza topped with spinach, onions, fresh garlic, and slice tomatoes!
  • Hot sauce, red pepper, and garlic powder

Did you enter my GIVEAWAY yet? Winner will be announced on Friday morning!