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Posts from the ‘Before & After’ Category

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!

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 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!

“Before…Middle…”

Happy Monday! I hope that everyone had a nice weekend. It’s another rainy day here in NJ, but I’m actually okay with it. It’s a nice break from the heat and sometimes I actually get more done when it’s yucky weather outside. 🙂 Yesterday I did laundry, brunch with Mom, Petco, Costco, and a wonderful 6:00 PM class at Powerflow. Not too shabby for a Sunday!

With that being said, I wanted to share a “Before, Middle, and After (which will come in a few months)” story with all of you! This is a client of mine (who would like to remain anonymous), who is not only dedicated, hard working, and optimistic, but has become a amazing friend of mine through his weight loss journey. I would train him through on-line workouts. Each week, I would send him 2 circuit training workouts that would range from 1-2 hours (depending on how much time he has that week or day). I would vary the workouts between full body, upper, lower, and core. The best part about training him, is that he was so open minded to anything I would send his way. No complaining!

He shares his story with all of you below. 🙂

About 2 years ago I took a long hard look at myself and realized I could not keep living the way I was living. I was the heaviest I had ever been in my entire life and I was starting to have some health issues. My blood pressure was going up and I was on the edge of diabetes.

In the words of my doctor, if I didn’t get my weight under control I was going to have much bigger medical problems. I joined a new gym and over the space of a year I lost 45lbs, lowered my blood pressure and radically improved blood chemistry. Eventually I reached a point where I plateaued. From what I have read plateauing is very common when you lose a lot of weight.

Regardless I had been plateaued for a long time with my weight. I have tried all kinds of things to break the plateau and nothing worked. In April of this year I decided to work with Katie and hoped that she could help me.

She spoke with me in depth about what I wanted to achieve, whether I had any medical issues that she should be aware of and anything else that might impede my workouts with her. After talking with her and explaining that I wanted to break my plateau and not get any larger she put together a program for me which consisted of intense circuit training.

In my opinion and depending on your goals (which in my case was to get leaner), women trainers are better than male trainers because they are focused on being “fit” and being lean as opposed to being body builder big. Many men make the mistake of assuming that because a trainer is a woman that she is not capable of getting a man fit. This is a huge mistake. In Katie’s case she is a former college athlete and competes in athletic events such as marathons.  She is more than capable of getting ANYONE fit!

My very first session scared me a bit. In the past I have done little to no circuit training so this was all new to me. With her circuit training there are little to no breaks and she will push you very hard at times. This is exactly what I wanted. Katie explained to me what she wanted me to do in detail and said if I have any questions to ask. She emphasized that I should use lighter weight as I am going to be doing a much higher number of repetitions.

For example the first session consisted of 3 rounds of circuits interrupted by cardio sprints. Here was the first session:

15 minute warmup followed by the circuit:

  • Part 1: 4 different exercises with each exercise done for 1 full minute, 6 minutes on the stair master.
  • Part 2: 4 different exercises with each exercise done for 1 full minute, 6 minutes on the stair master.
  • Part 3: 5 different exercises with each exercise done for 1 full minute, 6 minutes on the stair master.

2 minute break, than repeat parts 1-3.

I burned about 1400 calories in the first session. That’s a lot of calories!  Each week I did 2 sessions with Katie and the days I wasnt with Katie I worked out by myself doing 45-60 minutes of cardio. After about a month I could actually see my body starting to change. I started to get leaner and more cut.

Since I have started with her I continue to get leaner and the over all shape of my body continues to change. The workouts are never the same but are purposeful and challenging. Her workouts have been a unique combination of circuit weight and cardio training. Katie is the kind of trainer that encourages you to work hard and push yourself to your goals.

There are some interesting side effects, I have some joint problems which are a result of years of abuse. As time went on my joints have actually improved due to the nature of the circuits. You really cant put a price on pain relief with no medication.

I thank Katie for helping to break my plateau and at the same helping me to improve my joints! Fitness is clearly not just a job for her and she is committed to her clients. Working with her has given me insight, motivation and a new body.

-Client name private

Have you ever tried online training? Do you have a personal trainer?

Jocelyn is a ROCK STAR!

As we come toward the beginning of Spring, it’s hard to believe that I left Colorado a little over 6 months ago! One of the hardest parts of leaving Denver, was that I left a great friend and my best client, Jocelyn! The amount of hours we spent together training, cooking, brainstorming, and talking will always be a very special chapter in my life and the true beginning of She Rocks Fitness. Her dedication and determination to loose the weight and live a healthy lifestyle have transformed Jocelyn into a strong, confident, and fit woman! Make sure you check out the “Before & After” of Jocelyn we did a few months ago. It’s awesome!

Even though I did move across the country, Jocelyn has stuck with her training and nutritional program and  is looking better than ever. She looks FABULOUS! Below she shares with us, her experience with the She Rocks Fitness “On-Line Training” program. Thanks again girl!

In my house, the holiday season is a marathon of celebrations – Thanksgiving, my husbands birthday, my birthday, my sons birthday, then Christmas and New Years – woo, that’s a lot of cake, rich food and delicious wine! When the season came to an end, I was not looking forward to stepping in the scale and seeing the damage.  Of course I knew by the way my clothes were fitting, that there would be some work to do, but for the first time I can remember, I was wasn’t worried about it.  I knew that with all that Katie has taught me about nutrition and fitness, I had the tools necessary to right my wrongs.

Turns out I was up 6 pounds from all my revelry and was feeling a little out of shape.  So I went back to the basics – keep a food journal, laid off the alcohol during the week, and worked out at least every other day.  Even though Katie has moved back to the East coast, we still exchange recipes, diet advice and of course workouts via email.

I find her online training to be just as effective as when she lived here in Denver.  I asked her to modify my training so I could have more cardio blast worked into my lifting since I often don’t have time to do cardio and lifting in the same day.  I also made sure to mix it up, something Katie always stresses. I went back to yoga once a week and started working with kettle bells some – just keep it fun! I included an example below of my favorite workout she created for me this past month.  By Valentines Day, not only had I lost the holiday weight, but an additional 3 pounds as well.  Thanks Katie for giving me the tools and the confidence to reach my goals and more!

Repeat this Circuit 3 Times with a 2 Minute Rest between each Circuit:

  • 15 Push-Ups
  • 15 DB Upright Row right into Triceps Kickback: 10-12 lbs
  • 15 Stability Ball Hamstring Curl
  • 15 Stability Ball Bridge
  • 15 Standing on 1 Leg Biceps Curl: 10-12 lbs
  • Mountain Climbers: 30 Seconds
  • 15 DB Chest Fly on Stability Ball: 10-12 lbs
  • Stability Ball Plank: 1 Minute
  • 15 Reverse Crunch
  • 15 Triceps Push-Up
  • Jumping Jacks: 1 Minute
  • 15 Standing Shoulder Press
  • 15 Jump Squats

Repeat Abdominal Circuit 3 Times with a 1 Minute Rest between each Circuit:

  • 20 Regular Sit-Ups on Stability Ball
  • 20 Twist on Stability Ball
  • 20 Sit-Ups holding DB Overhead on Stability Ball

  • Plank with Forearms on Ball: 1 Minute (45 second rest)
  • Plank with Feet on Ball: 1 Minute (45 second rest)
  • Regular Plank on Floor

Before and After: Nikki Cheuk

She Rocks Fitness is so so so EXCITED for today’s post! It has been a long time since I have posted a “Before & After” piece and this one is another great friend, mother, and client. Nikki did all of her training through my “On-Line Training Program”! This involves a lot of self-motivation, discipline, and confidence to do all of the training by yourself. She nailed it and looks amazing! With constant exercise and changes to her diet, she is on the way to reaching her goal weight. I asked Nikki to write about her experience and below she shares with all of you how she did it. THANKS NIKKI!!

Since mid-August I have been working with Katie to revamp my diet and exercise routine. Every week I receive a new workout which is a combination of cardio & circuit training, that utilizes dumbbells and a stability ball. The workouts have truly been energizing and incorporate exercises that I never would have done on my own. The variety has kept me from getting bored, and I know that after each one I’m going to feel such a sense of accomplishment.

So, I am very happy to report that I have lost those last ten pounds and hope to continue losing in an effort to re-visit my wedding day weight! In addition to losing the weight though, I have made serious progress strength-wise, holding a plank for one minute (easily), working with 10-lb. dumbbells, and have also made permanent changes to my diet. I focus on eating healthy fats with each meal, and trying to stay away from processed foods, even those that claim to be “natural”. My pre-pregnancy clothes fit and in many cases are too big, because even though I weigh the same, I have lost inches and am leaner than I was before.  Katie was truly the push I needed to keep from becoming discouraged about my progress and having her to hold me accountable was an integral piece of the puzzle. I knew she would want to know if I had done the workouts, and what I thought about them. So “flaking” out of my morning workouts was not an option. She also periodically checked in my diet and made helpful suggestions.

I really can’t thank Katie enough for encouraging me to utilize her expertise to becoming stronger and healthier. I feel great and look forward to continuing my journey.

Thank you again Nikki for all of your hard work over the past few months! I truly enjoy working with you and look forward to what lies ahead with our training! 🙂

Have you ever signed up for a On-Line Training Program? If so, did you get the results you wanted? What did you like or dislike?

Before and After: Jocelyn Ege

She Rocks Fitness has posted its first before and after photos of Jocelyn! Jocelyn and I started working together a year and a half ago, after she had her second baby, J.R. We met each other many years ago through her younger sister, with whom I played Division I field hockey at the College of William and Mary. We did not reconnect until she and her husband had decided to move to Denver a little over 4 years ago. After giving birth to J.R., Jocelyn called and asked for my help and so the training journey began…

When Jocelyn and I first started training together, she weighed 154 pounds and wore a size 12. She wasn’t physically active, nor was she careful about what she was eating. We started training two times a week doing 60 minute circuit training sessions with a stability ball and 2 pound dumbbells. The first month was frustrating for Jocelyn. She had no endurance, balance, nor strength. The great thing about Jocelyn is that SHE NEVER GAVE UP! No matter how tired she was I would be there every Tuesday and Thursday morning pushing her through sessions. Her dedication was, and still is, truly remarkable with all that she had going on in her life.

After a year and a half of two sessions a week, Jocelyn has made remarkable progress. We now use 8 pound dumbbells for all of our circuit training sessions. Our hour long sessions have now increased to 90 minutes or 120 minutes, so Jocelyn can not only do her 60 minute circuit training but also her running. She is able to do lunges, planks, and leg curls with little or no wobbles. She has lost all of her pregnancy weight and then some. But what she loves the most is how much stronger she has become! She has a noticeably stronger core, legs, and defined arms (which she says is her favorite part). Since a year and a half ago, Jocelyn now weights 127 and is a size 4.

Jocelyn is also an amazing cook and has made many healthy changes throughout this past year for herself and her family. Many of her recipes will be featured on this blog. She is a big fan of Greek Yogurt, Flat-Out, Hummus, Almond Butter, and granola,  just to name a few. Her recipes include healthy muffins, Mediterranean entrees, Mexican, pizzas, and salads. They are quick, easy, nutritious, and delicious! Keep an eye out for them!

Jocelyn: You are an amazing wife, mother, and client! Your progress has been wonderful to watch and I am so glad that I have been able to help you through this journey. We will continue to plan training sessions for the future! Make sure to check back at the end of the summer to see Jocelyn on the beaches of Mexico!

Make sure to check out She Rocks Fitness for At-Home Personal Training, Boot Camps, and Yoga classes. I will be here to answer any questions or concerns you may have. Also, make sure to sign up for the blog to receive up to date healthy summer recipes, workouts, videos, and updates on my clients.

Contact me at kuhran@sherocksdenver.com or (973) 978-7359.

Our Website Launched

Please be sure to check out our new website, www.sherocksdenver.com and stay tuned to the blog for great daily updates, including:

  • Healthy Living
  • Before & After (my clients)
  • Exercises
  • For The Mountains
  • Good Workout Practices
  • Healthy Recipes
  • And More…

Looking forward to working with many new clients in the Denver and Mountain areas.  Please email me kuhran@sherocksdenver.com or call (973)-978-7359