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Let the Videos Begin…High-Fives!

It was a gorgeous weekend, that was filled with great yoga, a Sunday run, outdoor circuits, relaxation, and sunshine! No complaints here. It was nice to have no set schedule and just “go with the flow”. I sometimes find this hard to do, because I’m a planner, but it’s definitely something that I need to do more often, when I have more “flexible” weekend. With summer right around the corner, things are going to get busy, and I’m ready for the beach! And speaking of summer…here is a great ab workout to try. I did this after my Sunday run and it’s KILLER! Try it out and let me know how your ABS  feels after. Enjoy!

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So onto the big story…Well I think it’s a big story, because this is a big step for me…FINALLY!

It’s taken me long enough to finally get up the courage to do this, because for so long I have had such a FEAR of public speaking and have avoided setting up a YouTube Channel like the plague! Enough was Enough and it was time to bite the bullet and just do it. No more excuses…Right? So I got up the courage, practiced in front of the mirror, and literally just did it. Of course Kala had to be included, because she’s such a huge part of my life, but also most of these workouts that I plan on posting, she’ll probably be rolling, walking, or even snoozing. Make sure to check out my channel for lots of great moves and workouts to help you get ready in time for summer! I’m counting down the days and cannot wait…Bring on the bikinis, beach, swimming, and outdoor grilling!

Have a wonderful start to their week! See y’all again soon!

Countdown to SUMMER…Let’s Do This!

Summer is almost here…ARE YOU READY? If not, kick off the weekend with this killer full body workout! All you need is a pair of dumbbells and a jump rope. If it’s a beautiful day where you are, then just do the 5 minute intervals of running outside. I did this on Wednesday and my CORE and LEGS were feeling it. Oh and this can all be completed in 60 minutes! #noexcuses

Some other great tips for getting ready for summer:

  • Hydrate: Make sure you are drinking lots of water! Eliminate soda and sugary drinks that are adding extra unnecessary calories. If water bores you, make sure to add cucumbers, lemon, or frozen berries to add some fresh flavor! Or try seltzer!
  • Prepare your Meals & Workouts: Spend some extra time on Sunday to prepare your meals and write out your workouts to keep you accountable, which will make it a lot harder to cheat or eat out.
  • Cut back on sugar and salt! You might be surprised as to how much extra sugar and salt you are consuming, especially if you are eating out on a frequent basis. Flavored coffee drinks, alcohol, canned or processed foods can be the culprit for bloating, drowsiness, and sugar highs. Cut back and prepare your meals, so you know what you are eating! Your body and mind will thank you later.
  • Lift heavier weights: Stop lifting those 2-5 lbs dumbbells and pick up some heavier weight! Increasing the workload builds more muscle that torches fat all day long. It will help you slim down and sculpt sexy strong muscles. What’s not to like about that?

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  • Sign up for a Event: This is a great way to stay motivated and get in shape! There are so many different races available these days, so there should be no excuses as to why you can’t find one, that fits your needs. Check out Dirty Girl Mud Run or Danskin Triathlon and get a group of your friends together and sign up for a fun challenge. 
  • Train Outside: Try to take some of your workouts outdoors to give you a mood boost, soak up some Vitamin D, and get a nice healthy glow. It’s a nice change up from the gym and you can still get a killer sweat session in. 

Let me know how it went and how you are feeling tomorrow! I love hearing from all of you and feel free to ask any questions that you may have. Enjoy your FRIDAY and have a wonderful weekend!

Back on the Wagon + WIAW

Good times with amazing friends! We laughed, ate, drank, and had a blast despite the not so nice weather. Some things are just out of our control, but we made the most of it and it was so AWESOME to catch up. The recovery time wasn’t as quick as it used to be, but some morning runs and hotel circuits definitely helped. No excuses…you can do fitness ANYWHERE!

After a three day weekend with my friends in Myrtle Beach, SC, I totally fell off the wagon, with food and adult beverages, but HEY that’s life and let’s face it, I can’t be perfect all the time. Plus, it’s good to enjoy yourself and let loose once in a while. What’s important is that you get back on track after the vacation…which is what I’m doing RIGHT NOW! I’m a little late with my What I Ate Wednesday post, but here it is…It felt so good to make all of my meals, get in a killer at-home workout (which I will post on Friday), and get back into the routine of training clients. I hope you all had a wonderful Hump Day and thanks Jenn for always hosting…You are a ROCK STAR! xoxo


BREAKFAST:

Microwave Pumpkin Muffin in a Jar

LUNCH:

Egg Salad with Spinach, Mushrooms, Green Peppers, Tomatoes, and Sprouts

SNACK:

Orange and Almonds

DINNER:

Flank Steak with Roasted Brussel Sprouts, Asparagus, and TomatoesEnjoy the rest of the week and see y’all on Friday for some reviews of products and a killer workout that I LOVE!

Guest Post with LOTS of Delicious Recipes!

Greetings from Myrtle Beach, South Carolina! I’m here on vacation with 2 of my great friends and teammates (along with their husbands) for a FUN long weekend. A little getaway that has been filled with lots of cold beverages, naps, funny stories, good food, and even some good workouts! It’s all about making memories. Right? I haven’t written a post in a while, just because I kind of needed to disconnect and spend some time on other things, but I’m back and wanted to kick it off with a GUEST POST from my good friend Kate! Check it out and make sure to try some of her delicious recipes! THANKS AGAIN KATE!

Hi She Rocks Fitness readers I’m Kate! I’m a dietitian, holistic health counselor, culinary instructor and blogger over at A Healthy Passion! I am so excited to be posting for Katie today while she’s taking a little break from technology.  Since food is my passion I figured I’d take the opportunity to share some of my favorite recipes with you all today!

Up first is my favorite meal of the day, breakfast. I don’t think a day goes by that I miss starting my day with something delicious. Most mornings it’s my favorite green smoothie or delicious banana bread protein pancakes, but when I have the time to fix a nice breakfast, tofu scrambles are probably my favorite weekend treat!

Although breakfast is typically my favorite meal of the day, lunches are my largest meal and often consist of leftovers from the night before on a giant bed of greens. Some lunches I have been enjoying lately are my black bean soup that’s seriously ready in minutes, my tempeh salad, and my spring rolls with spicy peanut sauce are one meal I never get sick of!!

By the time dinner rolls around I typically want something quick and healthy so most of my evening meals consist of something that can come together in under 30 minutes. The past few weeks I’ve been enjoying my favorite herbed quinoa and white beans using local asparagus from my farmers market as well as orange tofu & broccoli which makes for delicious leftovers!

And of course I cant end my day without something sweet so you can typically find me pulling one of my favorite gluten free vegan chocolate chip cookies out of the freezer or snacking on a raw cacao truffle to satisfy my sweet tooth.

Well I hope you enjoyed a little glimpse into some of my favorite meals and I’d love for you to stop by ahealthypassion.com sometime and say hi!

Have a wonderful day!

Kate

Loving this weather + WIAW!

Where do I start? Tuesday was a sunny, warm, and gorgeous day in New Jersey! When you have days like that, it’s really hard to complain and walk around with a frown on your face. My morning was filled with early clients. I had a great workout, which included a 2 mile run and then a 50 minute full body circuit that included TRX, Dumbbells, and my own body weight. Caught up with a teammate from college to plan a “Mommy Boot Camp Weekend” (this is going to be so awesome)! Then I finished up the evening with my regular Tuesday night clients. I came home made a delicious dinner and watched the Yankees game…So glad baseball is back on…Love this time of year! That’s my day in a nutshell and I’m giving myself a big high-fives, because it was a good day! Check out my delicious eats and have a wonderful HUMP DAY!

#PROOF

Thanks to the lovely Jenn for always hosting! You are a rock star! Take advantage of this BEAUTIFUL weather this week and get outside; soak up that Vitamin D; and do those workouts OUTSIDE!

Breakfast:

Microwave Pumpkin Muffin: Topped with 1 Diced Apple and Cashew ButterLunch:

Tuna Salad (mixed with 1/4 avocado + mayo): Kale, Mushrooms, Cherry Tomatoes, and Green OnionsSnack:

1/4 c Almonds + 2 T of dried CranberriesDinner:

Whole Wheat Chicken Quesadilla with Goat Cheese, Asparagus, Mushrooms, Kidney Beans, and Onions Do you take time out of your busy schedule to get outside on a beautiful Spring Day?

My Clients ROCK…Nikki Cheuk Pregnancy #2!

I’m so excited for today’s post! Doing a spotlight on my clients always brings a smile to my face! Each story is different, but so motivating, inspirational, and PROOF that with dedication and hard work you can achieve your fitness and health goals. Nikki and I have been working together for almost 2 years and all of her success has been done through On-Line Training. We first started training together after she gave birth to her first son. You can read about her “Before & After” here! Nikki then reached out to me again, when she discovered that she was pregnant. She’s doing great, looks great, and has a positive attitude to making sure she stays fit and healthy throughout her pregnancy. Keep up the great work Nikki! Love working with you and thanks for sharing your story!

Tell us a little bit about yourself:

I am a 32 year old lawyer, living in Richmond, Virginia with my husband and 2 year old son. I have always led a very active lifestyle that has included playing lots of sports. Now I mainly get my exercise with my on-line work outs from Katie and from chasing my non-stop 2 year old. We are expecting a second child in September and I am already worried about how I will fit it all in. For the most part I eat a fairly healthy diet full of fruit and vegetables, but I LOVE my pasta, chocolate and wine.

How long have you been doing on-line training with She Rocks Fitness?

I have been doing on-line training since August of 2010.

How has living a healthy/active lifestyle been different from your first pregnancy?

During my first pregnancy, I actually worked out quite a bit. Unfortunately, I didn’t really know how to effectively exercise. Early on I dropped my weight routine and stuck mainly to long stretches of cardio on either the elliptical or treadmill. I think that plus junk food I couldn’t quite say no to, contributed to my 40 pound weight gain. Those 40 pounds took a toll on my back and it is my hope that this go around will be different. So far, I have stuck with on-line training, incorporating weight circuits with the short bouts of cardio and feel so much better. At 18 weeks I have gained only 8 pounds and hopefully will not experience the back pain that I did last time. I’m also crossing my fingers that it will be easier to lose this time, because I’m also starting this pregnancy 10 lbs. lighter than my first.

What is your favorite thing about on-line training?

My favorite thing about on-line training is the variety. I used to get so bored showing up at the gym knowing that all I was doing was getting on the elliptical for 45 minutes. It’s hard to motivate faced with such boredom and I’m certain I wasn’t really pushing myself. The on-line training takes the guess-work out and I actually look forward to the gym because I can’t wait to see what that day’s exercise will bring

What is your favorite exercise?

My favorite exercises are mountain climbers, plank, and the step mill.  The mountain climbers get my heart going fast, plank makes me feel so strong and tight, and the step mill is just a great workout. I can feel it in my backside for days, after just 20 minutes!

Favorite healthy snack or meal?

One of my favorite snacks is red peppers or cucumbers (or any veggie really) and hummus. I was never a big hummus fan until Katie suggested it as an alternative to bringing chips for lunch. The crunch provided by the veggies along with the creaminess and saltiness of the hummus, is the perfect substitute for chips.

Do you have any fitness goals for 2012?

My main goal is to make it to my September due date feeling healthy, strong and energized. About halfway through the pregnancy I can honestly say I feel much different than with my first. I’m finding it easier to say no to temptation and knowing that I have exciting new exercises to do every week keeps me motivated to get to the gym in the morning.

If you are interested in my On-Line Training program, please send me a e-mail at: sherocksfitness@gmail.com!

My Newest Breakfast Obsession!

Hello Friday…It’s finally here and I’m sending all of you a jumping high-five! It’s supposed to be a gorgeous weekend here in NJ and I’m looking forward to disconnecting, soaking up the sun, and enjoying myself. I also want to thank everyone who checked out my post this past week on “Cheating”! There were so many great responses and I’m glad to see that everyone “cheats” and enjoys the things they love…just in moderation of course.

As I look back at my posts this week, I realize that there was a lot of talk about FOOD! I love talking about food, looking at recipes, and trying out new things. Which leads me to my newest breakfast obsession! Oh goodness, I love this recipe. It’s easy, healthy, and has so many options. You could have it for breakfast, snack, or even dessert, depending on how you want to dress it up. I found this recipe from Stuft Mama! You can learn more about Kristin hereShe’s a rock star!

Pumpkin Microwave Muffin

Ingredients:

Directions:

  • Spray a coffee mug with Pam and add the ingredients:
  • 1 whole egg
  • 1/2 c pumpkin
  • 2 T whole wheat flour
  • 2 T unsweetened almond milk
  • 1/2 t of baking powder
  • Splash of vanilla and dash of pumpkin spice
  • Mix it all together

  • Place in microwave for 4-5 minutes. I like to do 3 minutes…check it out…then do another 2 minutes
  • Take out of the microwave; top with fruit; and 1 “heaping” T of nut butter of your choice. DELICIOUS!

Let me know if you try this out and send me a picture and what you decided to top your muffin with! I love hearing from all of you! Enjoy the warm weather, the weekend, and time with friends and family! I will see y’all on Monday…Source

WIAW + My Take on Cheating…with Foods of Course!

Happy Hump Day Everyone! Make sure you check out my post that I wrote for FitFluential regarding “cheating with food”! It’s a question that clients, friends, and family ask me on a regular basis. The answer is YES, of course I do! I love good food, sweets, and wine. Just like everything else in life, it’s about finding balance, moderation, and what works BEST for you. Life is too short, so make sure you enjoy it, and do what makes you happy both inside and out. 

Thanks to the lovely Jenn for always hosting! So excited that we are halfway through the week…

Ready for the weekend!

Breakfast:

Pumpkin Microwave Muffin with Banana and Almond Butter

Lunch:

Tuna Salad with Corn, Scallions, Tomatoes, Mushrooms, and Mashed AvocadoSnack:

1/4 c of Almonds + 2 T of Dried Cranberries

Dinner:

Salmon with freshly picked Broccoli Rabe and Cauliflower

Monday Spotlight: “Simply Nutritious by Kate”

Good Morning Monday! I hope that everyone had a wonderful Easter weekend; enjoyed the gorgeous day; splurged on some jelly beans and chocolate bunnies; and spent it with family and friends. This past weekend in Jersey was beautiful and we spent it with close family friends. I also woke up to find that the Easter bunny still comes to this house! My little sister and I both got this beautiful basket…SO GOOD!

Review: Simply Nutritious by Kate

I’m not sure how long it has been, but Kate and I started talking to each other via Twitter, Facebook, and the “Blogging World”. We both have a passion for healthy eating, fitness, and of course sweets! Kate is a fantastic chef and you can learn more about her at her site “Simply Nutritious by Kate”. Her site offers recipes, workouts, and product reviews. She is also a health coach and a dietician!

A couple of months ago, after I was drooling over some of her sweet “healthy” treats, I reached out to her and we decided we would do a swap: workouts for food…GENIUS IDEA! Kate allowed me to choose 3 different eats and in return I gave her 3 workouts. I sent her 3 workouts that included a Core, Upper Body, and Full Body Circuit, that allowed her to do these at her home, and with minimal equipment. You can check out her review of me HERE! Thanks Kate for a wonderful review!   

Let’s talk about the goodies that I received from Kate: Can you tell that I like chocolate? 😉

  1. Dark Chocolate Peanut Butter: Do I really need to say more? I added this to oats, protein pancakes, and yogurt. So so so good, yet not to rich, and SUGAR FREE! I’ll let the pictures do the explaining. 
  2. Chocolate Swirl Banana Bread: Banana bread is a favorite of mine for breakfast! Paired with a cup of coffee and some butter, it’s a delicious breakfast treat. Add some chocolate into the mix and it’s an added bonus. 
  3. Ultimate Chocolate Chip Cookies: These are delicious! They are wheat free, dairy free, egg free, and gluten free. Chewy, flavorful, and great treat with a glass of cold milk.

Since Kate sent me so many of the cookies and 2 loaves of the banana bread, I was able to freeze them both, and they still tasted delicious! I enjoyed all these treats and would of course been more than thrilled to do another review with Kate in swap for some more workouts! I mean, who wouldn’t? Thanks again Kate for these wonderful treats…I loved them all!

Enjoy the start to the new week and this beautiful weather that we have been having!

Corporate Boot Camps ROCK

Corporate Boot Camp is a BLAST! I look forward to this group each week! These women show up every Monday evening after a long day of work, and let me kick their booties for a full hour. It’s fun, affordable, and a great way to move around after spending most of their days at a desk. I’ve been working with this group since November and it’s been inspiring to watch them get stronger, build up their endurance, listen to them make healthier decisions, and become more active on a regular basis. This is why I LOVE what I do! Seeing people make changes in their lives, because it makes them look better, feel better, and smile more! The hardest part is showing up, but they do it, and I love them for that!

Adriane was kind enough to write about her experience with the She Rocks Fitness Boot Camp. She hardly misses a session and always leaves sweaty, but smiling, despite how many torturous planks I make her do. I’m so glad that I have met her. Her positive energy is contagious and look forward to helping her continue to meet her health and fitness goals! Thanks Adriane…YOU ROCK!

“I am one of the many.  The title that has comes along with mixed emotions…the “working mom.”  As a member of this club, the early years are filled with doubt.  Is it best to be working?  Will my children suffer?  Will I look back and regret my decision?  Mid way through, I noticed that my children who participated in daycare were thriving, but was I?  Losing that guilt during times of difficult decisions is key.  Once that was done, I was able to develop a plan to live a healthy/active/balanced lifestyle.  This looks like a lifestyle whereby I am at the center.  Around me are a few elements…Diet, Spiritual Wellness, Girlfriends, Brainless TV, and of course Fitness.  Anyone can have the drive of an athlete, even the working mom.  In fact, us multi-taskers always seem to be able to fit one more thing in.

In October I started a new job.  One of the benefits that came along with this job was the Onsite Boot Camp that totally ROCKED!  Katie Uhran, the fitness instructor had us running up stairs, squatting with weights, jumping rope, and doing many varieties of the plank, which I joke is my favorite position.  I look forward to this very affordable session which occurs on Mondays.  It is a time to spend with others, yet focus on my own health, both physical and mental.  The dishes and laundry can always wait!

Couple of the ladies doing exercises in the office hallway!

What you can expect is to see some changes to your body and body image.  I have started to see some arm definition.  It’s so hard to get those arms strong.  My endurance has increased and I am able to push further in all daily activity.  It is fun to see myself become STRONG!  If ever our group needs to re-charge, we just take a look at Katie’s physique and this allows us to not give up.

Veggie Burger, Spaghetti Squash, and Roasted Veggies

Katie’s bootcamp has led me to add in some additional healthy decisions.  For example, I have taken up running.  My dog Savannah has become my companion.  Likewise, I am tracking my food intake down on paper.  Why not focus on a bit of everything, diet and exercise.

I hope that my story helps you to get motivated.  The summer is coming and there is no time like the present.  Katie can help along the way.  She is fit, knowledgeable and a pleasure to be around. I would never push myself as hard as she pushes us.  Whether alone or in a group, consider becoming someone that ROCKS!”

If you are interested in “Corporate Boot Camp”, please e-mail me at: sherocksfitness@gmail.com!