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Ready for Girls Weekend + WIAW

These past couple of weeks have been insanely busy…I’m excited, motivated, but also exhausted, so a “Girls Weekend” away on Thursday is just what this girl needs. The ocean, salt water, wine, seafood, long runs, and sleep are calling my name! It’ll be good to disconnect, spend time with my girlfriends, Kala, and just soak up that ocean breeze. High-Fives!

So let’s talk FOOD, because it is another “What I Ate Wednesday!” Thanks to the lovely Jenn for always hosting! This past week has been all about cleaning out the fridge before I head out of town. I hate wasting food, so it’s all about getting creative, using all those veggies, and just throwing it all together and hoping for the best. So far so good…I’ve been eating a lot of cauliflower and mushrooms! HA!

Early Morning Snack:

Breakfast:

Lunch:

Dinner:

Do you get creative and use everything up in your fridge or do you end up throwing it out?

WORKOUT + Product Review

HAPPY FRIDAY! I cannot believe that we are here again, but we are and let’s celebrate…with a NEW WORKOUT of course! HA! It’s been way too long since I’ve posted one. I did this yesterday and it only takes 1-Hour; requires a treadmill,  jump rope, stability ball, and dumbbells; is perfect do inside during these insanely warm temperatures, either at your home or at the gym. There is a lot of focus on BALANCE and CORE…So give it a shot and let me know how it goes!

And after a workout like this, it is always important to refuel! If you have time to make a meal, then go for it. If you don’t, then you should reach for one of these barsChris was kind enough to send me a box of their different flavors and I LOVE them! They are ProBar’s first certified gluten free product and come in a variety of flavors. My favorite happens to be Chocolate Orange. In between clients, I’m usually in my car, so I will take a bar and a handful of almonds and I’m good to go, until I’m able to get home and make a meal.  Great flavor, low in calories and sugar, simple ingredients, and packed with essential nutrients!

PROBAR is also glad extend a special one-time discount to YOU… just go to http://theprobar.com/shop and enter code “BLOGGER” at checkout and you’ll get 40% off their first order! High-Fives! 

So try out the bars and more importantly try out this workout before you hit up the pool this weekend!

HAPPY FRIDAY and feel free to e-mail me with any questions, concerns, or reviews of the workout! I love hearing from all of you…See y’all on Monday!

Tuesdays are INSANE + WIAW

Up at 6:00 AM and home at 5:30 PM! WHEW! As I am writing this post, I’m just waiting for my mind and body to shut off, so need to get this written ASAP! Tuesday is always a busy day. It’s non-stop from the moment I wake up, until I come home. I mentally prepare myself, pack my bags of meals, and my car of all the equipment I need. Today’s schedule included 1 mile walk with a client first thing in the morning; followed by 2 more; a 75 minute hot Vinyasa class; 10 minute run with client; hour of work on the computer; and then 2 evening clients.

Yoga kicked my booty this morning! It was 98 degrees in the room and the heat and humidity weren’t even on! I was literally soaked to the bone, but as always, it felt amazing. Check out my before and after from the class!

With lots of running around, my appetite was pretty ravenous! Lots of great eats, summer produce, and my absolute favorite ready in a snap dinner to close a very busy, but good day! Thanks Jenn for always hosting and cheers to being already halfway through the week!

Breakfast:

 

Lunch:

Snack:

Dinner:Thanks for always stopping by and have a fabulous day! Stay cool and drink lots of water today if you are on the east coast! It’s going to be oh so HOT!

Meghan Douris ROCKS

HAPPY MONDAY! How did we already get here…AGAIN? HA! After a beautiful weekend, let’s start the week off on a positive note and spotlight one of my clients! Meghan is a ROCK STAR and has been working with me through my on-line program. She has been through a lot during our training together, but has accomplished so much and I’m so proud of how much stronger she has gotten, but most importantly how she has learned to LISTEN TO HER BODY! Thank you Meghan for taking the time out of your insanely busy schedule to write this post! I love it and it makes me smile every time I read it. I hope you enjoy it as well! Have a wonderful start to the new week!

“I know Katie from our years together at W&M. I lost touch with Katie after college, but about a year and a half ago, I saw something on facebook about She Rocks Fitness and I started secretly following her blog.  Then in December 2011, I reached out to Katie via email and asked for help.   Hi, my name is Meghan, and I have a running problem.  I’ve been running since I was 11.  Long ago, it started as something I was naturally good at and my well meaning high school coaches took advantage of it.  By the time I was 13 I was training roughly 60 miles a week and running a 5:03 mile.   For the most part I loved it – I loved the high, I loved the speed, I loved the freedom to do it anywhere.  I loved it, until the injuries started at the age of 15.  Stress fractures and shin splints and knee pain became my running life.  Long gone was the runner’s high and the joy.  It was replaced with fear and dread.  Thus became my association with “exercise”.

In college, I knew that people went to the gym to “work out”.  But unless it was related to a sport and I had a coach telling me what to do and when, I didn’t know anything about the gym.   So I stayed fit by running, no matter how much it hurt.  After college I moved to NYC and eventually went to law school.  To alleviate the stress of school – I ran.  Only now, I no longer ran fast.  I was running many (many) minutes a mile slower than I had.  So what did I think was the problem? That I wasn’t running enough! Two knee surgeries in nine months resulted.  My first month back from the second surgery, and I started to train for a marathon.  This time, I irritated my hip so badly by favoring my knee that I ended up with 4 cortisone shots in my hip, a few weeks shy of the marathon.  That made three failed marathon training attempts.  I wish I could say I learned my lesson – but I didn’t. I kept running.  I just got new and different injuries. For the record, this behavior continued until October 2011. I’m actually pretty embarrassed as I see this all in print.

In October 2011, I decided that I was trying again for the marathon.  Only this time I enlisted Katie.  I finally realized that if I had any chance of doing it, it was going to take a ton of strength training and core work for me to get there.  I emailed Katie and begged for help.   Katie spent 2-3 emails trying to tell me to listen to my body and run the half marathon instead of the full.   J  She’s a wise woman.  But, she said she’d work with me.   The workouts came and holy cow.  My body was in shock.  What was this core stuff?  Free weights?  It was awesome. I loved it.  I was amazed how terrible I was at some of it (side planks will be the death of me).  It took me a little while to get over the fear of looking a bit foolish trying stuff out and squinting at my iphone for youtube videos and the circuit plan – but I stopped caring and really began to notice a change.  I’ve always been thin – but now I was leaner, stronger and standing up taller.  My runs felt less tiring – I wasn’t relying on my knees and legs to do all the work and began engaging my core. My IT band hurt about ¼ as much as it used to.   By January I was fully hooked.  Sadly, some serious health issues (unrelated to running) sidelined me for a few weeks In February – but Katie worked with me and gave me workouts that I could do post-surgery.

Then in March, I stress fractured my foot.  Six weeks in “the boot” was the punishment.  But Katie didn’t give up on me.  She gave me upper body and core workouts that I could do in the boot.  I gimped around the gym in the boot, rode the bike and did Katie’s workouts.  When I got out of the boot it was 6 weeks before the marathon.   BK (Before Katie) – I would have ignored my body (and my brain) and jumped right back in.  Instead, I thought about how far I had come.  I really liked working out and liked running again.  I didn’t want to lose how far I’d come since October and risk another injury by jumping into the full marathon.   I thought about the fact that if I got reinjured, I’d lose all the strength I gained from Katie’s workouts and realized it wasn’t worth it.

On June 3rd I ran the San Diego Half Marathon.  It wasn’t fast. In fact, it was slow as molasses.  But I did it.  And I did it with no new injuries.  That’s a success to me and that’s thanks to Katie and She Rocks Fitness.  She’s wholly changed my approach to exercise physically and mentally. 
a. What is your favorite inspirational quote?

Is it sad that it’s my own?  It’s very personal, but it’s the mantra that’s gotten me through the last few months.

“I have zero control over the rare tumors, about 30% control over my crazy job (that I love), only 50% control over my marriage, but I have 100% of the control over my workouts and fueling my body with good foods. And those latter two things put me in the best physical and mental position to battle all the other nonsense!”
b. What is your favorite pre-workout meal?

I’m bad at pre-work out meals during the week because I’m always squeezing them in where I can.  At best I’ll squeeze in a skim milk mozzarella cheese stick.   But for weekend long runs, it’s a breakfast of quinoa oatmeal (1 cup of cooked quinoa, ½ cup of milk microwaved, with 1 cup of berries, ½ a banana and cinnamon.)

c. Favorite cheat meal:

Wine and cheese.  I’d show a picture of a cheese plate — but I always eat it before I remember to take the photo.”

If you are interested in working with me through my on-line personal training program, feel free to e-mail me at: sherocksfitness@gmail.com! THANKS!

Rain Rain Go Away + WIAW

Why HELLO Wednesday…so glad that you are here and we are halfway through the week! Tuesday was a INSANELY busy day! I was up at 6:15 AM and out the door to train 6 clients. Thankfully I was able to squeeze in a wonderful hot, sweaty, and energizing 75 minute Vinyasa class in between sessions. I truly believe this helped me motor through the rest of the day, because I didn’t get home until 6:15 PM. After making dinner, putting together this post, and getting through e-mails the exhaustion hit! Couch time + reality TV = A good way to close a pretty awesome day! I worked hard and so did my clients and that makes me HAPPY!

Source

Thanks Jenn for always hosting another fabulous What I Ate Wednesday! If you haven’t checked it out, you should! It’s a great way to food gawk and meet new bloggers all over the country! 

Breakfast:

  • Medium Sweet Potato (microwave for 5 minutes and cut up)
  • 1 T chia seeds
  • 1 cup diced strawberries
  • 1 “heaping” T of almond butter

Lunch:

  • Tuna mixed with scallions + mayonnaise + garlic powder, red pepper, and Italian Seasonings
  • Handful of cherry tomatoes
  • 1/2 yellow pepper
  • Lots of lettuce
  • Raspberry Vinegar splashed on top

Snack:

  • ProBar (review + giveaway to come later this month)
  • Small handful of almonds

Dinner:

  • Whole Wheat Tortilla
  • Ricotta
  • 4 ounces grilled chicken
  • 1/2 yellow squash + 1/2 green squash
  • Topped with a large handful of arugula, cherry tomatoes, and mixed with olive oil and raspberry vinegar

Have a wonderful Hump Day…Stay Dry…Get a good workout it…Eat Well…Enjoy Life!

Time is FLYING…

How is it Monday ALREADY??? It’s a new week and a busy week. Lots of great things going on both personally and professionally and cannot wait to share with all of you. All of the hard work is paying off and it feels good. I’ve planned my workouts, clients workouts, my fridge is stocked for lots of healthy summer meals, and let’s tackle Monday. JUST DO IT!

It was a awesome weekend. I didn’t have any clients on Saturday, so I was able to sleep in, take a VERY hot yoga class, get my hair done, and then have a great night in NYC…Cold beers, Italian Sausages, French Fries, and catching up with a friend = Love Summer! I couldn’t have asked for a better night!In other news, one of my clients sent me her prom picture! She looked STUNNING! I work with Hannah twice a week and I have never met someone who despises the Curtsey Lounge as much as she does. It’s pretty comical. She’s graduating high school in a few weeks and I will definitely miss her when she leaves in August. A lot of people have been asking about the She Rocks Fitness t-shirts, because well let’s be honest, they are AWESOME! They are Under Armour and are comfy, fitted, and sweat proof. Most of my clients are rocking them and I wear mine on a daily basis and get compliments all the time. If you are interested in purchasing one…they are $35 and that includes shipping as well.  E-Mail me at: sherocksfitness@gmail.com and I’ll ship one out your way!

And FINALLY the winner of the WHOOA Gear $75.00 gift certificate is: Nikki from Life After Swimming! CONGRATS and please e-mail me your information, so that I can pass it along to the wonderful women at WHOOHA Gear! Make sure to take pictures of you “rocking” your new gear. Thanks for entering and I hope you have a awesome Monday!

Have a GREAT start to the week and see y’all on Wednesday!

Favorties from this past week…

It’s been a weird week and I blame it on the FULL MOON! Yes my sleep patterns are affected when that moon is full. I can’t sleep at all. I was pretty tired this week and had a hard time just getting into the flow of the things. I would have bursts of energy here and there, so a lot of coffee was consumed this week to get through my workouts and clients. Source

I figured a good way to kick off the weekend would be with a fun post of some things that happened this past week. Life is good so let’s smile, run, sweat, eat good food, and have fun, because it is summertime! High-Fives!

  1. Best Breakfast: This was before my Wednesday morning run and it was FABULOUS! Oats, Chia Seeds, Cinnamon, Vanilla, and Raspberries! The run ended up being 7 miles + 15 min core workout. Fueled through the whole thing. 🙂
  2. Best Quote from a Client: “I can actually see a stomach muscle. And I know that I will not be able to pick up my children later. I thought boot camp was great!”
  3. Best Pickup Line: While out with my girlfriends last Saturday night, a man came up to the bar and asked me “Are your teeth real?” I did laugh out loud and may have snorted.
  4. Best Workout: 8.5 mile run on Friday after my morning clients! There wasn’t a cloud in the sky! Even though my legs felt a little heavy, the sun and sweat felt refreshing. I was running faster uphill then downhill…Go figure!
  5. Makes Me Laugh Every Time: Source
  6. Big Milestones: She Rocks Fitness now has over 1,000 followers on Twitter and over 700 on Facebook! These are HUGE numbers for me and again…all the hard work is paying off and I’m very grateful!
  7. FUN Packages in the Mail: So excited to review this bad boys! I’ve been wanting to try ProBar for a while and looking forward to trying out a new snack! Thanks ProBar!
  8. Lindsay Cotter: I sent her a t-shirt last week and she’s been such an amazing friend and supporter of She Rocks Fitness…And the crazy part is that we’ve never even met in person! Our love for yoga, wine, good food, and living life has brought us together and I’m hoping to get my booty down to Austin to spend some time with this amazing woman! Make sure to check her out! “And Katie, I wore your shirt yet again. It goes so well with my bright pink yoga/spin capris! hehe. By the way, the shirt says “strong is beautiful.” And on the back is SHE ROCKS FITNESS LOGO. It’s SWEEEEET!”

More information and pictures to come regarding these t-shirts! I wear mine ALL the time and they are comfortable, flattering, and sweat proof. I have been shipping them all over the country, which is so darn cool…Strong is Beautiful and She Rocks Fitness is kicking some serious butt! Also, make sure to check back on Monday for the WINNER of the Whooha Gear gift certificate! Thanks everyone for entering and have a wonderful weekend!

Do you have a FAVORITE from the past week? Do share!

WIAW + Whooha Gear Giveaway

YES …It is finally a beautiful morning in Jersey! It’s early on Wednesday morning and I’m just finishing up on this post for another #WIAW. I am not sure about y’all, but I’m glad it’s Wednesday and we are halfway through the week. The rainy weather and cloudy days, can sometimes put me in a cranky mood. So now that the sun is shining, it’s time to tackle the day of clients, a long run + a TRX workout, and lots of errands. Have a beautiful day!

Oh….AND

Make sure to enter my AWESOME GIVEAWAY with Whooha Gear! Click here to enter…Winner will be announced on Monday morning! $75.00 gift certificate to spend on women’s athletic gear that is flattering, comfy, and motivating! I love wearing their shirts and do on a daily basis. So go enter and show them some love!

Thanks as always to the lovely Jenn for hosting! For the month of June, we are talking about “Sensible Summer Snacking”! Make sure to check it out and let me know what your favorite “Go-To” Summer Snacks are…I’d love some new ideas! Since I’m usually driving to clients during my snack time, I always need something easy, portable, and not messy.

Breakfast:

Blueberry Stuffed Protein Pancake with Strawberries & Almond Butter

  • 1 scoop Whey Protein
  • 1 egg
  • 1/2 T baking powder
  • 2 T unsweetened almond milk
  • Splash of water
  • 1/2 c blueberries + handful strawberries
  • 1 “heaping” T of almond butter

Lunch:

Big Summer Tuna Salad

  • 1 can of tuna mixed with 1/4 avocado + 1 T of Greek yogurt
  • Onion, 1/2 pepper, 1 small tomato, handful of snap peas
  • Fresh lettuce from a friends garden
  • Topped with mango salsa

Snack:

  • 1/4 c of raisins + handful of almonds

Dinner:

Simple Stir Fry:

  • Sliced Flank Steak
  • Handful of Snap Peas, Mushrooms, Onions
  • Random Seasonings
  • 1 cup brown rice

Have a wonderful Hump Day and see y’all on Friday! So ready for the weekend! 🙂

WHOOHA Giveaway…Love this company!

What better way to start off the new week then with a SWEET GIVEAWAY! I’m so happy to introduce all of you to these two amazing women. They are the owners of Whooa Gear and they are giving away a $75.00 gift certificate to one lucky winner…HIGH-FIVES! I’ve been rocking their shirts for the past couple of months and love the style, cut, and message. Read their story and make sure to enter!

You might ask…”What is in a Name?” We at Whooha Gear would have to say A LOT!

Let us begin at the beginning…Whooha started in the deserts of Las Vegas when two women, Amy and Julie, met while doing what they love, mountain biking. They soon became fast friends and through encouragement and coaxing (or should we say peer pressure) began pursuing many other activities like running, road biking, triathlons.
Over the years, while spending time with their families and surviving the twists on the road of life, they continued to try new activties and adventures. They became an inspiration to each other and to themselves and learned that this inspiration greatly affected their outlook on life. This outlook included having optimistic objectives and a healthy attitude. It became apparent that it was one of the most important attributes to a happy life.
Julie and Amy worked together to create Whooha Gear in order to share this message and now Whooha strives to inspire women to inspire themselves.

Afterall, it is this inspiration that helps to create…

Women Having Optimistic Objectives & Healthy Attitudes

And that my friends is “What is in OUR Name!”

PLAY HARD – TAKE CHANCES – KEEP SMILIN’

Until Next Time,

W.H.O.O.H.A.

To Enter this GIVEAWAY you must do the following 4 things:

  1. Tweet about this giveaway: I just entered @SheRocksFitness AWESOME #GIVEAWAY to win a $75.00 gift certificate for @WhoohaGear #sheROCKS http://wp.me/pXbLs-15g
  2. Like both She Rocks Fitness & WHOOHA GEAR on Facebook
  3. Follow She Rocks Fitness & WHOOHA GEAR on Twitter
  4. Leave a comment letting me know you did the first three and tell me what’s your favorite workout these days!

Winner will be announced next Monday, June 11th!

Words to Live By

It’s hard to believe that we are already at the start of a new month! Summer is upon us…My absolute favorite time of year! Hot summer days and nights, delicious summer fruits and vegetables, early morning runs, outdoor workouts, long days at the beach, cool cocktails, healthy glowing skin, and BEACH HAIR!

With the start of the new month, I thought it appropriate to share this quote that spoke to me on so many levels. These are words that I want to live by with the start of summer. As we all know, life is too short, so it’s important that you live it to its fullest with love, passion, and energy. Rather than worry about setting goals for the month of June, I want to focus on this quote, because it’s time give myself permission to ENJOY THIS LIFE! 

“Set yourself free. Give yourself permission to experience and taste more of life. You are here to live your life – fully, richly, passionately. The journey has been about more than cleansing, healing, and spiritual growth. You have a body, emotions, passion, and thought. You are here to bring all parts of life, to connect the parts, and to fully live your life!” – Melody Beattie

What are you most excited about this summer?