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New Recipes that both get High-Fives!

Another week has come and gone and already it is almost April! It’s been a busy week, but I’ve come out feeling like I’ve gotten so much done. I started off the week with lots of runs and strength training and finished off the week with 3 yoga classes in 3 days. I was craving it! Clients showed up and gave it their all! There is also lots of planning and designing going on for new boot camps and marketing. So much to do before summer arrives, but it’s all good stuff. 

Let’s talk food…Below are two recipes that you should totally try this upcoming week. Don’t be scared of the green microwave muffin. It’s harmless and delicious. I was a little skeptical at first, but after some adjustments here and there, I have nailed it down and love this new breakfast addition. Thanks to Stuft Mama for introducing me to these. You can check out her blog for more combos.

The second recipe is for the slow-cooker! High-Fives! This was so easy and delicious. I love Mexican flavors during the warmer months. It reminds me of the beach, eating dinner outside, and cold beers and margaritas. YUM! No cocktails last night, but lots of flavor and fresh toppings. ENJOY and have a wonderful weekend!

Green Microwave Muffing: (inspired from Stuft Mama)

  • 1 large egg
  • 1 banana
  • Handful of spinach
  • 1/2 tsp baking powder
  • 2 T unsweetened almond milk
  • 2 T whole wheat flour
  • Splash of vanilla + Dash of cinnamon
  • 1 “heaping” T of nut butter

Throw all ingredients into a blender! I like to save half of the banana for a topping. Spray a mug with non stick spray and put in the microwave for 4-5 minutes (you may need to adjust, depending on the strength of your microwave). Garnish with nut butter, Greek Yogurt, or whatever you are craving. This is easy, nutritious, and keeps me full for a solid 3 hours. Don’t make fun of it, until you try it. And you can use other fruits as well. I’ve tried apples and I hear pumpkin is good too! Enjoy!

Slow Cooker Chicken Taco Recipe: (inspired by Pass the Sushi)

  • 2 large skinless chicken breasts
  • 8 ounce can enchilada sauce
  • 4 tsp taco seasoning
  • Dash of hot sauce
  • Black Pepper
  • 1 c sharp cheddar cheese
  • 2 ounces cream cheese

Throw ingredients into the slow cooker and put on low for 6 hours. Shred the chicken and then add the cheddar and cream cheese. Warm whole wheat tortillas in the oven. Garnish with red onion, avocado, tomatoes, and lettuce. Dinner is served!

These 2 chicken breasts made 3 decent servings, so I have leftovers…High-Fives! It’s time to disconnect for the rest of this Saturday! See y’all on Monday!

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WIAW + A Bootylicious Workout…Just Do It!

I’m not really sure how it happened, but somehow we are already halfway through the week! Hello High-Fives! I feel oh so much better than I did a week ago. Thanks to lots of rest this weekend; a detoxifying yoga class; Vitamin D; and a abundant amount of greens (lots of greens in all of my meals, as seen below)…I’m 100% and have been going strong. It’s amazing what a few good nights of sleep can do for your mind and body! Pure heaven!

Let’s talk workouts and of course food, because it is Wednesday and thanks to Jenn for always hosting! I did a killer workout yesterday morning and it was “literally” kick butt and all done in a hour. You can totally do this workout at-home, outdoors, or in the gym. I used the gym, because I did 25 minutes on the Step Mill. My legs needed a break from the pavement. I also finished this workout with 3 sets of 15 on the leg extension and leg curl machine. Totally feeling it today! 

Check out my green eats and the workout! Let me know if you have any questions and have a awesome Hump Day!

 

LOVED THIS WORKOUT!

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BREAKFAST:

Green Microwave Muffin with Almond Butter

LUNCH:

Sauteed Vegetables with Goat Cheese and 2 Eggs

SNACK:

Apple and Fage Greek Yogurt

DINNER:

Asian Chicken Wrap with Broccoli Rabe

A Little Bit About Me…

Happy Monday! I thought it was time to switch things up a little bit and let you learn a little bit about me. I’m always writing about workouts, foods, and clients, and definitely going to start adding some more personal posts, so that you can see into my “oh so exciting” life. HA! I saw this on my wonderful friend Lindsay’s blog Cotter Crunch this weekend and wanted to share with you my answers. Have a wonderful start to the week!A is for age: I turned a wonderful 33 this month. I’m like a fine wine…better with age!

B is for breakfast today: Oatmeal, 1 kiwi, Handful of diced strawberries, Chia, and Almond Butter!C is for currently craving: A long day at the beach! Salt water, beach chair, and a good book!

D is for dinner tonight: Asian Chicken Wrap with a side vegetable!

E is for favorite type of exercise: Running! But I am happy doing any sort of exercise outdoors. Running, cycling, hiking, walking, and outdoor circuits. The fresh air and sunshine makes me very happy.

F is for an irrational fear: I’m totally drawing a blank on this and can’t think of one…Weird?

G is for gross food: I cannot stand sardines. Gross!

H is for hometown: New Vernon, NJ

I is for something important: To live life to to the fullest each and every day!

J is for current favorite jam: Journey’s “Anyway You Want It”! Makes me want to dance every time I hear it.

K is for kids: Don’t see any in my future right now. Kala is my baby!L is for current location: Kitchen table with a cup of coffee and the good old laptop.

M is for the most recent way you spent money: Card Stock…I need to put together a auction item for the nearby elementary school’s fashion show. I’m giving away 4 personal training sessions.

N is for something you need: To be confident that becoming successful as a small business owner WILL HAPPEN and I CAN MAKE IT HAPPEN!

O is for occupation:  Small Business Owner, Personal Trainer, and want to be fitness model.

P is for pet peeve: When you wave to another runner or cyclist while out on the road and they don’t wave back. I think that it’s really odd, to not return the gesture. You should be thankful you are out there exercising! Sheesh…

Q is for a quote:  This makes me smile every time that I read it. These words mean a lot to me.Source

R is for random fact about you: I was a ski instructor for 3-6 year old in Vail, CO when I graduated from college. I learned a lot about patience, but also had so much fun. Nothing like taking 11 kids down a ski slope. It’s entertaining, exciting, and scary.

S is for favorite healthy snack: Apple and Nut Butter with a dash of cinnamon!

Unhealthy Snack– Cape Cod Salt and Vinegar Potato Chips

T is for favorite treat: Anything that has the word “cake” in the same sentence. Wedding, Birthday, and cupcake! LOVE!

U is for something that makes you unique: My athletic ability! I’m very grateful for this and have embraced it. My Dad was my biggest cheerleader and always was amazed at how many different sports I could pick up and try effortlessly.

V is for favorite vegetable: I love all veggies, but currently I’m all about roasted brussel sprouts!

W is for today’s workout: LONG RUN…The sun is shining and I cannot wait! Feeling rested!

X is for X-rays you’ve had: None, except for dental work. I’m very very very lucky otherwise!

Y is for yesterday’s highlight: I’m going to say Saturday instead of yesterday…early morning run! It was warm, peaceful, no wind, and I ran into lots of friendly runners.

Z is for your time zone: Eastern Time

Guest Post from BESS BE FIT

Yes it’s FRIDAY! You would never have guessed that it was the first week of Spring here in Jersey! It has felt like summer and I’m not complaining, rather rejoicing! Within a matter of days, the daffodils became full bloomed, the trees are budding, the grass is growing like weeds, and the temperatures have kept rising up almost into the 80’s. It’s been so nice to run in shorts and a tank, train most of my clients in their backyards, and have all the windows opened in my apartment. Bring me summer! Speaking of training outdoors and WORKOUTS….What better way to end the week with a Guest Post and a new workout that you can do anywhere??? Thanks to Bess she has put together a awesome workout, that you can do ANYWHERE! No excuses…Make it happen people and have a wonderful weekend!

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Good morning all you wonderful readers of She Rocks Fitness!  My name is Bess and I am the author of the fitness & food blog, Bess Be Fit.  I am a former collegiate soccer player, current exercise fanatic, and a certified personal trainer.  Katie did me the favor of writing a guest post for me when I was out of town a couple weeks ago and now I’m happy to return the favor!

As you already know, you can find tons of workouts and exercise inspiration on this blog.  I am going to contribute to that!  Below I have made up a “Do-Anywhere” workout that requires no equipment whatsoever and that you can do in your living room if you so choose!  These kinds of workouts are my favorites to do in the morning because they are quick but still heart pumping and calorie burning.

Try this out and be sure to let both of us know how you like it!  Feel free to stop on over to my blog and say hi!

Warmer Temperatures = Lots of Salads! WIAW

Another Wednesday is upon us…It’s quite the dreary morning here in Jersey and I’m hoping that this fog lifts and the sun will come out to play later this afternoon. If it’s a yucky day where you are, try out my Terrific Tuesday Workout! It’s 60 minutes and includes a 30 minute treadmill workout + a 30 minute body blast circuit. It’s a sweaty mess, but feels great, and your body will thank you later! On that note, I’m off to Mommy Boot Camp! Check out my delicious eats and see y’all on Friday!

Thanks Jenn for always hosting and have a wonderful Hump Day!

Breakfast:

  • 1 scoop unflavored Natural Factors Whey Protein
  • 1 c diced strawberries
  • 1 egg
  • 1 T Chia Seeds
  • 2 T unsweetened almond milk + 2 splashes water
  • 1/4 T baking powder + Cinnamon
  • 1 “heaping” T of Woodstock Farms Unsalted Crunchy Peanut Butter

Lunch:

  • Handful of spinach + cherry tomatoes + sprouts
  • 1/4 c rinsed cannellinni beans
  • 6 ounce can of tuna + 1 T of mayonnaise
  • Spoonful of cherry peppers

Dinner:

  • Diced skinless chicken breast
  • Handful of lettuce + spinach + cherry tomatoes + sprouts
  • 1/2 red pepper
  • Sliced mushrooms
  • 1 ounce Goat Cheese
  • 1 T of roasted red pepper hummus
  • Red Pepper Flakes + Garlic Powder + Italian Seasoning + Hot Sauce

Dessert:I love my sweet treats! Yes I’m a Personal Trainer and I eat cake, cupcakes, and anything covered in chocolate, but it is all in moderation and I enjoy every single bite! Life is too short to not eat and do the things you love…right? Enjoy the rest of the week and the beautiful warm temperatures! xoxo

Terrific Tuesday Workout

It’s the first day of Spring and I’m loving these warm temperatures! I’ve been fighting a nasty cold since Friday, so I’ve been a little MIA the past few days, but finally feeling better, after a LOT of sleep and some sweaty workouts. Yesterdays run was a rough one, but it felt good to sweat, soak up some Vitamin D, and just be outdoors. When I hit up the gym, after training my morning clients, I felt pretty close to 100%. High-Fives to getting back on track, feeling better, and being able to give my clients 110%. Source

Here is the workout that I did this morning at the gym. When it comes to the treadmill, I will go no more than 30 minutes, so I try to combine hills, speed, and agility, to get the most efficient and effective workout. I cannot stand being on the treadmill for long periods of time. It’s boring to me. As for strength training, I try to keep it to 30 minutes tops as well. I’m usually crunched for time, so this is a time frame that works for me, and I always feel like I get a great workout session. Try it!

30 Minute Treadmill

  • 1 min – 3.5 mph
  • 1 min – 4.0 mph
  • 2 min – 4.0 mph Incline 8
  • 2 min – 4.0 mph Incline 10
  • 2 min – 4.0 mph Incline 15
  • 2 min – 4.0 mph Incline 10
  • 2 min – 4.0 mph Incline 8
  • 2 min – 3.5 mph Incline 5 – Side Shuffle 1 min on each side
  • 2 min – 5.5 mph
  • 2 min – 6.0 mph
  • 2 min – 6.5 mph
  • 2 min – 6.0 mph
  • 2 min – 5.5 mph
  • 1 min – 4.0 mph
  • 2 min – 3.5 mph Incline 5 – Side Shuffle 1 min each side
  • 2 min – 4.0 mph
  • 1 min – 3.5 mph

30 Minute Body Blast

Perform 2 sets of each circuit with a 1-Minute Rest Between Each

  • 50 Body Squats
  • 40 Reverse Lunges
  • 30 Sit-Ups
  • 20 Push-Ups
  • 10 Burpees
  • 40 Split Squats on Each Leg
  • 1-Minute Wall Sit
  • 40 Alternating Curtsey Lunge
  • 60 Mountain Climbers

Total Time: 60 Minutes

Enjoy the spring temperatures this week! Let me know if you try out this workout! I love hearing from all of you!

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It was one of those classes…

I woke up on Friday morning to a rainy, very dreary day, and was debating taking a hot Vinyasa class at 9:30 AM. My hips were so tight from the runs that I logged in this week and was also contemplating taking a rest day. But after a solid 8 hour sleep and already being up pretty early, I said let’s do this! I also knew that when it’s rainy in Jersey, the yoga studio is humid and usually a guaranteed sweaty class. Exactly how I like it! I crave the heat. I am so glad that I showed up, because it was one of those classes! Before class I fueled up on some coffee and a bowl of Greek yogurt, sliced strawberries, and Woodstock Foods Cashew Butter. Delicious on so many levels! Julie’s classes are HARD! She is a fantastic teacher and also a lover of running. Her classes focus a lot on hips and hamstrings, strength, and deep stretching. Exactly what I needed and wanted for this Friday morning. I was even more thrilled because it ended up being one of those classes! I knew it the second I sat down on my mat.

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What exactly do I mean by this? It’s hard to put into words, but it’s empowering, beautiful, and blissful. I was able to gracefully ease into each pose; flow through my sun salutations; balance with no hands in Half Moon Pose; push through the exhaustion that I felt in my quads while in Chair Pose; focus on my breathing; and most importantly be happy! I was happy to be in class, challenge myself, and be grateful that I am able to practice yoga on a daily basis. Like I’ve said before I practice yoga for both the physical and emotional joy that it brings into my life on a daily basis. 

Yoga is “me” time. It is just me and my mat. It’s up to “me” whether or not to show up to my practice, which sometimes alone can be the biggest challenge. Yoga isn’t always easy for me. Some classes have left me frustrated, exhausted, happy or even sad, but once in a while, you leave a class feeling like I did on Friday, and it is pure heaven. Just like everything else, it is a challenge, but it has so many wonderful rewards, and this is why I practice yoga. It makes me feel beautiful inside and out! 

That's Me!

Have you ever taken a yoga class that has left you feeling like you can take on the world? Was it recent? I think I’m still glowing! On that note, it’s time to enjoy the weekend. I’m heading in NYC for the night to spend time with some special friends, eat yummy food, drink delicious wine, and laugh the night away. I hope that all of you have  a wonderful weekend. Thanks for stopping by and I’ll leave you with my favorite quote of the week:

Spring is HERE + WIAW

Warm weather, lots of sunshine, outdoor workouts, and longer days = Happy Katie! It’s hard to be cranky when spring is in the air! The weather has been beautiful here in New Jersey and it’s great to see lots of people, walking, running, and biking. Kala is enjoying herself as well. Life is good! Despite not much sleep on Tuesday night, because I’ve inherited my sister’s insomnia, I had a extremely productive day, lots of clients, delicious clean eats, and a awesome workout. I wanted to do a workout outdoors in between clients, but the weather wasn’t cooperating, so I headed to the gym, did a 25 minute interval workout on the treadmill and then this circuit 3 times! It was a sweaty awesome mess and I LOVED it! Successful day…High-Fives!

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Thanks Jenn for always hosting…You are a rock star! Happy Hump Day and make it a good one!

Breakfast:

Green Microwave Muffin, Greek yogurt, and Woodstock Foods Crunchy Peanut ButterLunch:

Delicious Salad with Sliced Turkey, Beans, Tomatoes, Pickled Vegetables, Avocado, and SproutsSnack:

Apple and Almonds

Dinner:

Breakfast for Dinner: Eggs, Roasted Brussel Sprouts, Broccoli, Red Pepper, Tomatoes, Broccoli, Avocado, and Toast

My CLIENTS…ROCK!

Good Morning and Happy Monday! I’m so excited about today’s post! No better way to start off the week, then with a success story of one of my on-line clients. I hope that everyone had a wonderful weekend and here’s to a great week of beautiful, sunny weather, hard workouts, and delicious clean eats. Make it count!

It’s been a while since I’ve done a spotlight on my friends and I am THRILLED to do one on a friend and client! I’d like to introduce you to Michael Fitzpatrick! Michael and I grew up down the street from each other and have know each other for most of our lives. When I moved back east, Michael reached out to me about working together and of course was more than willing to help. Through my on-line training, Michael has been a AWESOME client. He’s hard working, dedicated, and determined. His hard work has truly paid off and it shows! Look at his results:

Our Glory Days!

December 5, 2011:

  • Weight: 193
  • Body Fat Percentage: 27.34%

January 3, 2012:

  • Weight: 192
  • Body Fat Percentage: 25.94%

February 7, 2012

  • Weight: 181
  • Body Fat Percentage: 20.9%

I asked Michael if he’d be willing to do a Q & A for me about his experience with on-line training. Please read below!

  1. Who are you? My name is Michael FitzPatrick and I live in Morristown, NJ.  I love sports, exercising, the beach and almost any outdoor activity (hiking, kayaking, etc.).  I am 33 years old, single and have been self-employed for the past 10 years.  I specialize in long term care planning and insurance, so I get an enormous amount of satisfaction helping people and families protect themselves against the devastating financial and emotion costs that are typically associated with providing care for a loved one (either at home or in some sort of facility or nursing home).  I mention these things specifically because they play a significant part in why I hired Katie Uhran as my “Fitness Coach/Mentor.”  I would consider myself very productive, disciplined, efficient, actively involved, social, creative and hard-working.  Also, I know what I know…and I know what I don’t know…However, it is usually the things I don’t even know that I don’t know that act as my “blindspots” in life.  As a result, I seek coaches or mentors in my life, for critical areas, who are experts in their field, much like I am in my business field.  I have someone that helps me with my finances, another person who acts as my spiritual director, another mentor for my business, and Katie Uhran for my health.  I look at having these coaches/mentors in my life as bumper lanes in the bowling alley!  They are designed to help me achieve the highest score possible by providing support, when needed, so that appropriate course-correction takes place and gets me back on track!
  2. What made you reach out to She Rocks Fitness?  I have known Katie since we were in Nursery school and I have been following her Facebook posts and blogs over the past 5 years.  So, I have been truly impressed by her understanding and dedication of fitness and nutrition.  I knew that Katie had insights and knowledge in an area that I was clueless, yet had a strong desire to want to know better.  I have hired trainers at the gym in the past, but it was prohibitively expensive.  I have gone to the gym on my own and attempted to do whatever I felt were the right exercises, but felt like I didn’t have any focus, purpose or direction in my workouts.  So, I reached out to Katie because, again, she is the expert and I wanted to create a more focused game plan that gave me purpose each and every time I went to the gym.
  3. What is your favorite thing about on-line training?  I LOVE getting the email delivered to my inbox every Sunday night like clockwork!  I know that once I receive that program, the rest is up to me.  I don’t have a problem getting to the gym; my problem was not knowing exactly what to do once I got there.  Katie’s online training programs solve that problem for me! 
  4. What has been the most rewarding part of this fitness journey? Hardest?  My cardio has improved exponentially and I have a lot more energy than I’ve had in a long time.  As I’ve gotten a little older, it gets easier and easier to slowly let your health slip away.  This program forced me to face reality, get my body fat measurements, and so on.  Then each month, we tracked my body fat %, weight, etc.  It’s not rocket-science…If you do A then you get B.  Prior to Katie’s program, my A was nothing…I was eating what I wanted, drinking what I wanted and exercising when I wanted to.  As a result, my B was gaining weight (especially in the stomach area), decreased cardio and not operating with good energy…My A and B are polar opposite today than they were 3 months ago!  The hardest part is literally getting to my car in the morning to get to the gym.  It is SO easy to want to roll back over and go back to sleep, but every single time I leave the gym I say WOW…I can’t believe I almost didn’t come!  It really is a human psychological phenomenon!
  5. What motivates you?  In general, what motivates me is becoming the best version of myself day by day.  I love growing, striving, reaching, learning, playing, having fun and positive interactions with others.  With regards to my health and what motivates me there, I believe that our bodies were given to us by our Creator and I feel that it is my responsibility to treat it with respect and treat it well.  Part of that is being more cognizant of what I put into it (food and nutrition) and how I treat it (exercise).  Selfishly, I am motivated by the increased energy I receive and the positive self image that being in shape provides.  Other than than, I am just motivated to live a balanced life and part of that is my health!
  6. Name one fitness goal for 2012! Hmmmm…It’s tough to decide one between my top 3:  Running 5 marathons, 2 decathlons and being on the front of Men’s Health.   Totally kidding!  Seriously though, my one fitness goal would be to follow Katie’s online program for one consistent year…That would be a HUGE game changer in my life!

Thank you Michael for sharing your experience with my readers! If you have never tried on-line training or would be interested in working with me, please feel free to e-mail me at: sherocksfitness@gmail.com. I would love to hear from you and/or work with you! ENJOY the start of a new week and the beautiful weather that lies ahead!

The Week In Review…

Good Morning and Happy Friday! What a week it has been! Gorgeous weather; long runs outside; at-home workouts; and lots of clients! With the warmer weather, everyone is getting excited for spring/summer, and has a little bit more energy. I’ve noticed some great improvements in my Mommy Boot Camp members. They were pretty pumped, when I pointed out their triceps while in plank! The smiles on their faces were priceless. I also want to thank everyone for all the wonderful birthday wishes that I received. I feel so blessed to have so many amazing family and friends in my life and thank you all for your support and love and here’s to another awesome year! Like a fine wine…I keep getting better with age. I hope that everyone has a wonderful weekend and see you next week!

Makes Me Smile:

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Favorite Meal:

As you all know I LOVE eggs! They are easy, budget friendly, and packed with nutrients. I also have an obsession with lox and picked up a fresh prepared pack, that I used throughout the week on salads, scrambles, and this. I believe I will be making this again on Friday evening. YUMMY!

Fried eggs, lox, spinach, avocado, tomato, on 2 slice pieces of Challah bread!

Breathtaking:

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Favorite New Snack:

Workout Schedule:

  • Sunday:OFF
  • Monday: 57 minute run + 10 minute squat, reverse lunges, and plank
  • Tuesday: 30 minute run + 45 minute at-home full body circuit
  • Wednesday: 42 minute run + 15 minute at-home core workout
  • Thursday: 75 minute hot Vinyasa
  • Friday: TBD
  • Saturday: 75 minute hot Vinyasa
  • Sunday: OFF

WINNER:

My good friend and FitFluential Ambassador Stefanie of The New Healthy! CONGRATS & HAPPY FRIDAY TO YOU!

THANK YOU to everyone who entered the popchips GIVEAWAY! And thank you to Joey, who was kind enough to offer this wonderful gift to the lucky winner! Popchips has been great to work with and I hope to work with them again sometime soon. Please make sure to send me your address at: sherocksfitness@gmail.com and I will pass along your information to Joey. Enjoy and thanks again!