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Posts from the ‘Brides To-Be’ Category

Do You Workout When You Get Sick?

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

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

My Plan of Attack Went Like This:

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

    Kala is a PRO at sleeping!

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

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

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

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


Featured Bride: KATHY TUCKER

I’m so excited to finally feature newly wed Kathy Tucker! Kathy is great friend, wonderful person, and AMAZING CLIENT! It’s hard to believe that it’s almost been a full year that I have been training Kathy on a regular basis. We’ve spent a lot of hours together and her hard work, dedication, and listening skills paid off and still are, since I still continue to train her. Kathy is another one of my friends and clients who ROCKS!

Kathy and I went to the same high school and played field hockey and lacrosse together, but lost touch after I graduated. So when we ran into each other at the corporate gym I used to work at, I was so excited to reconnect and help her to achieve her fitness and health goals for her wedding. Kathy is a natural athlete who has participated in marathons, half marathons, and is one dedicated woman, when it comes to staying shape. I love training women like Kathy, because they work so hard, and are always going to show up! And did we work hard…Kathy trained twice a week and then as the wedding got closer, we trained 3 times a week.

I threw everything at Kathy…TRX, HIIT, circuit, and isolated training! She listened, watched, and never complained. This past year has been a great experience for me. We’ve become close friends and I look forward to training her every week bright and early. Thank you Kathy for following me and for being such a dedicated and hard working client!

“I started working with Katie about 7 months before my wedding. I’ve also been active and worked out, but felt like I was kind of in a routine rut always doing the same exercises and machines. I definitely saw a change within weeks of working with Katie. We did exercises I’ve never done before (nor ever seen/heard of some of them before) and worked new muscles I never knew needed working! We’d often do cardio circuits in between weight sets which really sparked my calorie burn as well and kept me always moving the whole hour.

Katie also gave me some great tips on overall healthy living as my big day grew closer and helped me with the proper sleeping, taking days off (which I wouldn’t do before), and making sure I was staying hydrated and eating natural foods when possible. I felt great and confident on my wedding day and like I had more definition all over including my abs which have always been a problem area for me. I continue to work with Katie and plan to for a long time because I really find it both enjoyable because of her positive attitude and worth it because of the results I’ve seen!”

She Rocks Fitness specializes in training Brides and has worked with many “Brides-To-Be”. I also offer “on-line training” and “Bridal Boot Camps”! If you are interested in training before your big day, please e-mail me at: I would love to work with you!

If you are married, did you work with a personal trainer before your big day?

Happily Ever After…Mrs. Vaughan!

She Rocks Fitness is finally posting the AFTER pictures of the beautiful bride Mrs. Christine Vaughan! In the gorgeous rolling hills of Burlington, VT family and friends gathered to celebrate the wedding of my good friends and hard-working client Christine & Tim. After months of hard work in her apartment gym, long runs around the park, and healthy changes to her diet, Christine looked STUNNING! On her wedding day, Christine reached her goal weight of 118 lbs! She looked healthy, happy, and beautiful. She Rocks Fitness was thrilled to work with Christine for a solid 8 months and then be a part of this fun filled weekend. It was one to remember and I am so happy that I was there to see this memorable event.

Christine’s training regimen included 2 one-hour sessions a week, for 8 months. She Rocks Fitness designed programs for Christine that involved running, circuits, weight training, and learning to make healthy food choices. Despite a hectic work schedule, traveling around the country for other weddings, planning her wedding, and attending multiple parties for the bride-to-be, Christine remembered to have fun, let loose, and enjoy food and cocktails! She always was able to come back to the gym ready to start the week fresh and work hard.

This is so important to remember when training for your wedding or a special event. Always remember to have FUN! Life is too short to constantly obsess and worry about what you eat all the time. If you need a break from working out, take it. If you go to a wedding all weekend, enjoy it. You can always start fresh the following day!

She Rocks Fitness wants to thank Christine for her hard work and dedication! A great client and a wonderful friend, Christine chose to dedicate many hours to training and living a healthy lifestyle. Her hard work paid off, because she was a beautiful bride, that threw an awesome wedding, and married an amazing man.

Thanks Mrs. Vaughan! 🙂

She Rocks Fitness offers At-Home Personal Training, Boot Camps, Yoga, and On-Line Training Programs. Make sure to check out She Rocks Fitness.

Contact me at or (973) 978-7359.

Christine Capeless: Before, Middle, and Happily Ever After…

She Rocks Fitness is posting the BEFORE and MIDDLE pictures of the beautiful bride to be, Christine Capeless, who is 37 days away from her wedding day. The AFTER picture will not be posted until Christine is married, which will be at the end of August.

Christine signed up with She Rocks Fitness this past January with very specific goals. She wanted to lose weight, build strength in her core, and have a defined upper body for her strapless gown. Christine has been an athlete most of her life and while she leads an active life in Denver, she wasn’t lifting weights nor watching her diet. She contacted She Rocks Fitness and was ready to make a change in her lifestyle in order to look stunning on her wedding day.

She Rocks Fitness trains Christine two times a week for one hour each time. Each training session involves scorching calories on the treadmill and doing a 40 minute circuit training regime that either involves upper body, lower body, or the entire body. When She Rocks Fitness isn’t training Christine, she is running outside from to 3-5 miles a day.

Christine struggled in the beginning. She could only do a steady pace on the treadmill; could only use 2 lb dumbbells for all of our circuits; and could hardly hold a plank for one minute. Her diet consisted of lots of pasta, buffalo wings, and creamy artichoke dips. There was a good deal of moaning and groaning during our initial sessions!

She Rocks Fitness is so PROUD of the progress that Christine has made since January. She is currently burning 400 calories on the treadmill, using 5 lb and 8 lb dumbbells for all of our circuits, and holding planks for over a minute with “no moaning”. She also has made huge changes in her diet, as she now eats breakfast, lots of healthy salads, fish, chicken, sweet potatoes, and is finally drinking lots of water! She looks amazing! She now has muscle definition in her legs and has visibly lost weight around her mid-section. Christine has been committed both physically and mentally to this program from the beginning and all of her hard work is truly paying off.

Make sure to check back at the beginning of September to see pictures of Christine on her special day! 37 days and counting and she is going to be a stunning bride.

She Rocks Fitness offers At-Home Personal Training, Boot Camps, Yoga, and On-Line Training Routines. Make sure to check out She Rocks Fitness.

Contact me at or (973) 978-7359.

Our Website Launched

Please be sure to check out our new website, 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 or call (973)-978-7359