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Posts from the ‘General Fitness’ Category

LOVE My Morning Runs!

I love waking up in the mornings during summer and just hitting the pavement! It’s peaceful, warm, usually a beautiful sunrise to watch, and the best way to wake up and start your day. I usually prepare a pot of the coffee the night before and set the timer, so that by the time I wake up, brush my teeth, and make my bed, the coffee is done and the kitchen smells delicious. Coffee, music, and water and I’m ready to ROCK. Early morning runs are usually the ones that I just go, because I’m usually still half asleep and I don’t have time to think about it, which I love. Sometimes the mileage is planned, but when I’m on vacation or in Nantucket (like I am now), I kind of just go freely and see where it takes me. Running while on vacation is FUN. 

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Yes I workout and run while on vacation, because I enjoy it, it makes me feel good, and after a night of dining out and possibly too many cocktails, it nice to just sweat it out and reboot! I will do it first thing in the morning and then have the rest of the day to lounge around, relax, read, and soak up the sun. I don’t train as hard as I usually do, but I like to remain active, whether it’s running, walking, or casually swimming I like to move! Plus it’s a great way to explore new places and meet new people.  

Friday was a early morning and a long day! Up at 6:00 AM, I trained 3 clients in a row and then hit the road with Kala to head up to Nantucket. 4 1/2 hour drive + 1 hour ferry ride and we finally made it on the island at 6:00 PM. We hit the beach for a evening swim, threw some dinner together, and then called it a night. Kala was already snoring at 9:00 PM. 

As I sit on our deck this Saturday morning, while sipping coffee, and watching the sun start to peek out of the clouds, it’s time for me to fuel up with some breakfast and hit the pavement and enjoy a morning run on beautiful Nantucket Island. Have a beautiful day and enjoy the weekend! 

Do you workout while on vacation? 

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!

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!

Monday Mantras

Eat Well:

You are what you eat…And what you eat affects the way you work, train, and live your life! Take time to plan your meals, grocery shop, and make your meals ahead of time, so you don’t have excuses to eat out all the time and eat bad food. Eating well doesn’t have to be expensive, complicated, or time consuming. Eating well also doesn’t mean giving up the things you love (like wine and chocolate). It is about balance, moderation, and experimenting with what works for YOU, your schedule, and your life!

Pre-Run Fuel: Oats, Almond Butter, Banana, Chia, dash of Cinnamon, and splash of Vanilla!

Post Fuel: Spinach Salad with leftover roasted chicken, veggies, avocado!

Live Well:

PROOF

It’s a new month…Spring is here…Set new goals for yourself; get outside more often; and be active on a regular basis! Whether it is working in the garden, training for a 5k, or taking a evening stroll…living well feels good both mentally and physically. Do what you love and what makes you feel GOOD! Running and yoga are my passion. I always feel energized, positive, and motivated after a long run. Plus, it feels good!Source

Be Well:

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Spring is a beautiful time of year! Take some extra time to take care of yourself, those around you, and live each day to it’s fullest. We are always running around, but sometimes it’s nice to just breathe, and soak up all the wonderful things that we are surrounded by. Life is too short! Make the most of it and BE WELL!

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:

I Heart Sundays! A recap…

Crystal clear skies, birds chirping, and sipping on coffee in peace and quiet is my idea of a perfect Sunday morning! I love being able to do some work, plan out my week, workouts, meals, and goals for the week, right when I wake up, after a restful night of sleep. I feel focused and inspired. This weekend has been restful and I’ve been enjoying it, because the next couple of weekends are going to be a little chaotic, but in a fun way of course. Let’s just say lots of birthday celebrations are happening in March!

This morning I did some work on the computer, while I fueled up on coffee, and a delicious bowl of oats, before heading out to tackle a Sunday Run! This bowl was filled with raspberries, blueberries, peanut butter, Mila, cinnamon, and vanilla. Oats are my absolute favorite breakfast before hitting the pavement.

This bowl of oats kept me fueled through my 45 minute run + 15 minute At-Home Circuit and then some! My run felt great, especially after taking a full rest day yesterday. The wind had died down, the sun was shinning, and my legs felt good and rested! High-Fives to Sunday runs! I came back to my apartment and a 15 Minute at-home circuit that involved the usual suspects: squats, jump squats, triceps dips, mountain climbers….It was a nice way to end a solid hour Sunday workout. I refueled with a hearty bowl of Greek yogurt, 1 diced apple, sliced almonds, and a dash of vanilla and cinnamon. YUMMY!

The rest of the day was spent at Mom’s, doing some work on the computer, and letting Kala and Reagan run wild. We enjoyed a delicious “Taco Night” dinner by the fire. My brother is heading down to New Orleans for the Coast Guard, so it was a goodbye dinner, that was delicious. I cannot remember the last time we had tacos! It was a great Sunday and looking forward to the week ahead!

What do your Sundays typically look like? Race Day? Lazy day? or Sunday Funday?

Putting Aside The Ego!

I love Sundays! And this Sunday was pretty spectacular in the fact that I took a much-needed REST day, enjoyed my favorite breakfast treat, and was able to get a ton of work done for the business. This past week was a little rough, so it was nice to start off the new week with a good nights sleep, good food, and a positive attitude. I’m also pretty excited about the weather for this upcoming week…temperatures in the 60’s! Cannot wait to get outside for at least 2 long runs this week. I refuse to go on the treadmill, because last week I spent more time on that machine then I wanted too. HA!

Jersey Bagels are the BEST!

Make sure you enter my MILA GIVEAWAY before Friday morning!

Let’s get to the main topic of conversation here:

When it comes to running, strength training, or yoga, are you able to “put your ego aside?” What exactly do I mean by this? It means listening to your body and being able to decide whether or not you can do that last rep, mile, or handstand, without hurting yourself. Are you able to take a step back, listen, and rest? This is hard for a lot of fitness fanatics, including myself, but I have learned to put my ego aside. While it can be humbling, it feels so good both mentally and physically, because it is the right thing to do. I will be honest and let you know that it has taken me a while to get to this point, because just like everything else in life, you live and learn; figure out what your boundaries are; what works and doesn’t work for you; and learn how to then apply it to your lifestyle and training! Below I’ve listed some examples of when I’ve learned to “put my ego aside”, when it comes to my training:

  1. Strength Training: Learning to “put my ego aside” with strength training happened a couple of months ago while I was doing dead lifts. I was lifting a pretty heavy amount of weight and felt a strain in my back during the first set on repetition 15. I ignored it and continued training through the last 2 sets. Not smart and my back wasn’t right for the next month. I love lifting legs! They are my favorite muscle group to train, but dead lifts just don’t work for me. I watch my form and have tried other ways to incorporate them, but honestly it just doesn’t feel good, and there are other ways to strengthen these key muscles. So ego aside, I did some research, stopped doing dead lifts, and still feel awesome.
  2. Yoga: My practice has changed drastically the past couple of months, because I FINALLY have “put my ego aside”. I have listened to my body and I have come to terms as to what I can and cannot do (as a runner, being able to do a full split is just not going to happen in this lifetime for me). Let me explain. Yoga is supposed to FEEL GOOD, that’s why we practice. I realized that certain poses were not making me feel good anymore. Headstand, plow, and sometimes wheel were leaving me in pain after practice. I thought that this was normal and that with time, the pain would go away. Not so much. I do wheel, when I feel strong, and instead of doing inversions, I work on my hamstrings and hips, because these are stretches will benefit my other aspects of training. Ego aside, I feel better, stronger, and I am seeing gains in other areas of my practice.
  3. Running: I am able to “put my ego aside” much more easily with running. When something doesn’t feel right, I quickly take a step back and rest. I am able to do this because running is so important to me physically and mentally, that I don’t want to risk getting injured. This has come with time, knowledge, and learning to fuel my body, which is so key when training for running.

The moral of this piece, just like everything else that involves eating clean and fitness:

  • Listen to your body
  • Experiment with what works and doesn’t work
  • Educate yourself
  • Don’t get frustrated!

Source

When was the last time you “put your ego aside”?

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?

Product Review + The “DREADED” Step Mill

It’s hard to believe that it is already the first week of February! Here in New Jersey, it certainly doesn’t feel like winter, and I’m loving it. After last year’s winter, I’m savoring each sunny and warm day. This girl needs her Vitamin D! I’m such a happier and more energetic person, when the sun is out, and I’m able to get at least an hour outdoors with clients or even just with Kala. It’s the little things! 

A little while ago, Nicole from Erin Baker’s Wholesome Baked Goods contacted me about doing a product review and I was thrilled! It’s always a nice surprise to get these kind of requests. A few days later, this yummy package arrived in the mail for me.  Everything is baked to order ensure homemade freshness. They use whole food ingredients such as whole grain oats, flax seeds, fruit puree, egg whites, natural peanut butter, walnuts, raisins, honey, and expeller pressed oil. Their product provide protein, carbs, fiber, and healthy fat. There is no high fructose corn syrup, artificial colors, flavors, or additives, hydrogenated oils, fillers or trans-fat in any of our products. Nicole (who contacted me) is filled with knowledge and has provided great customer service. I like this company and their products! Make sure to come back on Monday for a GIVEAWAY! 

It was filled with:

Review:

I’ve consumed all of the samples and they are delicious. I paired the granola with Greek yogurt and fruit; the “minis” as a snack with either an apple or orange; and the “original” breakfast cookie as breakfast on the go in between clients. It’s large enough and has enough nutrients to keep me tied over for a couple of hours. As much as I am a peanut butter lover, I do have to say that Oatmeal Raisin was my favorite. I would definitely get more of the “minis”, because they are the perfect snack, and the granola, because, who doesn’t love granola. I’ll give Erin Baker’s Wholesome Baked Goods a High-Five!

Now that we’ve talked about a healthy new product you need to try out, let’s talk fitness!

The STEP MILL…You either love it, hate it, or completely ignore it! This is a machine that you should be using on a regular basis for multiple health and physical reasons. I use the Step Mill at least twice a week and have noticed significant gains in my running and a nice shape to my quads and booty. Hello…high-fives! I’m not going to lie, this is a hard workout, that gets your heart rate up, and will have you soaking wet at the end. Here are some quick benefits and tips on using the Step Mill:

Benefits:

  • Requires balance and strength, which helps build up your CORE;
  • Helps build lean muscle, which helps burn fat;
  • The stepping motion uses nearly every leg muscle: calves, hamstrings, quadriceps, and booty muscles;
  • Great cardiovascular activity that immediately gets your heart rate up!

Tips:

  • Start off slow to build up your balance, speed, and endurance;
  • Do not go longer than 30 minutes;
  • NO HANDS!
  • Add variety: Try to do a side step for 1-Minute on each side; Skip a step; hold dumbbells; or walk backwards

Step Mill Workout: (this is what I typically do)

  • 5 minutes: 80
  • 5 minutes: 85
  • 5 minutes: 90
  • 5 minutes: 95
  • 5 minutes: 90
  • 2 minutes: 85
  • 1 minute: 80
  • 2 minutes: 75 (skipping a step with no hands)

Start incorporating this machine into your workout! You will not be disappointed and it’s a great way to add variety to your workouts, especially during the winter months, when we cannot always get outside. If you try this workout, let me know what you think. And feel free to ask any questions, I love to hear from you!

Make sure to check back on Monday for  GIVEAWAY of healthy and delicious treats! Have a great Friday!