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It’s Time to Take Some Time + WIAW

Cannot believe we are halfway through the month of August ALREADY! I’m not really sure where summer has gone, but like I’ve said before it’s going a little too quickly. I’m also going to admit that I haven’t been as proactive with my blogging this summer. Between running my own business, training clients most of the day, taking care of myself, and working on expanding this business and dream, blogging has kind of taken a back seat. There are just so many hours in a day. So it’s just time to take some time to focus on my goal! Blogging will not take a back seat, but will happen when it can happen.

It has been over a week since I have posted anything, but why not do it for “What I Ate Wednesday”? It was a delicious day of eats, especially after my weekend on Nantucket. It was nice to make lots of healthy, easy, and protein packed meals to fuel me through the day. I started my morning bright and early with a 4.35 mile run; trained clients; then did a 30 minute at-home chest/arms workout; quick walk with the dogs; and then tackled evening clients. Fun stuff! Thanks Jenn for always hosting and I hope everyone has a fabulous day!   

Breakfast:

Pumpkin Microwave Muffin with a Plum and Peanut Butter…Obviously!

Lunch:

Tuna Salad with fresh veggies from a friend’s gardens, plus some spicy salsa!

Snack:

Peach and Almonds

Dinner:

Salmon, refried beans, eggplant, cheese, tomatoes, lettuce whole wheat tostada! This was AMAZING!

Have a fabulous day and I’ll see you all later on this week! 

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The Week Ahead + The Winners!

Good Morning Monday and let the countdown to the beach begin…

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It was extremely hot and humid here in NJ, but it was a relaxing weekend filled with a long run, yoga, walks with the dogs, pool time, reading, and work. Love when I’m able to get a ton of work done on the weekends. It allows me to focus more on my clients, life, and my training. The week ahead is jammed pack with clients until Friday morning and then I’m out of here for surf, sand, and FUN. It’s summer and weekend getaways are a must. 

While preparing my goals for the week, I whipped up this delicious flank steak quesadilla loaded with vegetables! One of my favorite no fail meals that is ready in less then 30 minutes. I love the versatility of quesadillas. You can really throw whatever your heart desires into it. Quick, healthy, and delicious!

Since I’ve been putting in a lot of miles the past two weeks, it’s time to switch it up a bit and work on my STRENGTH! This week I’m planning 3 yoga classes (I just did one on Sunday); TRX workouts; lots of HIIT; and short runs that incorporate hills and speed. Whew! That all sounds kind of aggressive, but fun and different! I’m planning on doing each of my workouts outdoors, weather permitting, and just using TRX, dumbbells, stability ball, and my own body weight!  

As far as meals for the week, it’s all about getting creative and using up what I’ve got in the fridge! I hate wasting food and I’ve got the essentials to hopefully last me until Friday morning. Fruits, vegetables, protein, Greek yogurt, and of course lots of nut butter! I’m ready to rock.

It’s nice to feel prepared and organized at the beginning of the week. This relaxing weekend really helped me tackle a lot of my “to do” list, which is exactly what I needed to do, before I leave on Friday. So it’s time to tackle the busy week and FINALLY announce the winners of the “Strong is Beautiful” t-shirt. If you see your name below, make sure to e-mail me your address and I will send them out before the end of the week! CONGRATS and thanks for all the support! 

Jocelyn ROCKED her t-shirt in Denver, CO for her sprint triathlon 4 months after giving birth! High-Fives!

  1. Sherry Fazio
  2. The Blonde Ponytail
  3. Lucie

What Makes YOU Beautiful?

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It’s a simple question that can mean so many different things to each woman! I’m loving all the responses that I have received for the She Rocks Giveaway. Women from all over the country have shared each of their answers to what makes THEM beautiful and I’ve found it inspiring and motivational. Here are just a few of my favorite:

“I’m beautiful because I am a STRONG mother of two beautiful children,Three grandchildren & looked up to as the cool strong surf mom who all want to workout & surf with. A family who play,surf / workout together STAY STRONG TOGETHER!!!” – Lucie

“What makes me beautiful: lifting weights has made me the strongest I have ever been and helped me to appreciate all that my mind and body can do for me, from helping myself to encouraging and teaching others on their personal journeys. Loving the changes from the definition in my biceps to knowing that each time I lift a dumbbell I am becoming the happiest, healthiest and hottest version of me possible. I am worth the effort!” – Crystal

“What makes me beautiful: My willingness to know that I may not be the best at everything or be the prettiest, but I’m always trying. I always put myself out there.” – Jeannette

“I feel beautiful for the first time in a very, very long time. I know it’s because I am more active and fit for the first time since childhood – at age 33! My two daughters inspire me to move and as a result feel strong and pretty!” – Nicole

“Believing in myself – when I’m not sure anyone else does”. – Meghan

“What makes me beautiful is my heart and my ability to be the best mom I can be!” – Mindy

All of these women ROCK. LOVE how STRONG is mentioned many many times. STRONG IS BEAUTIFUL both inside and out! Make sure that you enter the GIVEAWAY before Monday, when the winner will be announced.

Running made me feel beautiful this week! Short runs, long runs, hot, humid, and even one with a client. Each one made me feel strong, powerful, refreshed, creative, and invincible. Living a active lifestyle is just one of MANY things that makes me beautiful not only physically, mentally, and emotionally. Do what you love and what makes you feel beautiful…

Have a great weekend and see you all on Monday!

WIAW + GIVEAWAY!

High-Fives to Wednesday! Amazing how this day of the week comes so quickly! It’s another WIAW and another time to food gawk at my eats and all my other favorite bloggers eats. With so many colorful fruits and vegetables during the summer months, it’s pretty neat to see how everyone is using them to fuel their active lifestyles. My current obsessions are blueberries, raspberries, and fresh corn. I’ve been adding corn to almost all of my lunch salads. Love! I’ve also been a huge fan of using Greek yogurt in my egg and tuna salad instead of mayo. Tip: Use 1 T of Greek yogurt, 1/4 avocado, fresh lemon juice, and some seasonings of choice and blend! Thanks Jenn for always hosting and make sure to check out my GIVEAWAY below and enter! Have a great day!

Breakfast: 

Lunch:

Snack:

Dinner:
Let’s talk GIVEAWAYS, because it’s been way too long! Plus, I want to THANK all of you for all of your support, encouragement, and positive feedback that you have given me this summer to follow my DREAMS! It means so much to me to receive e-mails and comments from family and friends, but also from people who I’ve never even met face to face, who have got my back 110%. All of you ROCK my world. Just saying…

I’m going to be giving away 3 of my STRONG IS BEAUTIFUL t-shirts to 3 separate winners. I can only ship these to residents in the United State. Sorry! Winner will be announced on Monday!

All you need to do is:

  1. What is on your “fitness bucket list” for the month of August?
  2. What makes you beautiful?

GOOD LUCK and have a fabulous Wednesday!

Running on Coffee and DREAMS

I’ve literally been running on coffee and dreams the past week and I’m going to keep on doing it, because I LOVE what I do and I’m going to make it happen! She Rocks Fitness is DREAMING BIG! I felt so inspired last week and I’ve just been going with it, because I have nothing to lose, and I refuse to fail. My clients have been kicking butt around the country. I’m training hard, eating well, staying focused, and being more pro-active. Not only am I starting to meet so many new people who are helping me expand this business, but my current clients have been rock stars with this as well. Trust me, it hasn’t been puppy dogs and ice cream all the time! I’ve gone through my ups and downs, doubted myself, and had countless sleepless nights. I’m at a point in my life professionally and personally where I feel confident, beautiful, and STRONG and it’s just time to GO FOR IT! 

With that being said, I’ve not only been very busy with clients, but I’m also working on my “plan” or “vision board”. Running helps me with these ideas. As soon as I hit the pavement, the ideas/visions start flowing. Hence why I’ve been hitting the pavement a lot the past couple of weeks. I look forward to it, because the ideas just start popping up, to the point, that I have to come home and write them down ASAP. Lots of running and lots of coffee! 

I’ve also been thankful to have such a great Mom, who is so supportive of what I want to do with She Rocks Fitness! Even though she thinks my Green Monster Smoothies are disgusting looking; cannot believe I eat chia (“you mean like the Chia Pet?”); and cannot believe that people pay me to “torture” them. She’s 100% always there to help me when I need it and give me the honest truth, whether I want to hear it or not. So it was really fun to take her to the Yankee game this weekend as a big THANK YOU! I swear she didn’t stop smiling. Thanks to a good friend, we had a unbelievable suite, in which we were treated like royalty! Good food, cold beers, great people watching, and of course awesome baseball!

Yes this post may have been a little cheesy, but I don’t care if it is, because when you feel good you should pass the positive energy around! Right? So with August right around the corner, She Rocks Fitness is ready to kick butt this month with a new look, a giveaway, killer workouts, and most importantly spotlighting friends and clients who ROCK! Have a great start to the new week!

Back At It

It’s been over a week since I have written a post and it was kind of nice break! Between my getaway on Nantucket and then coming back to a packed week of clients, I was in la la land while on vacation and then exhausted from work and just didn’t have anything special to share. But I woke up feeling inspired and ready to get “back at it”. I also have to admit that when I did come back from Nantucket I was slightly depressed and seriously missing the ocean. That place holds such a special place in my heart. One of my goals for next summer is to be able to promote She Rocks Fitness on Nantucket, so that I can train clients who vacation there and possibly even do some beach boot camps. I think it would be great exposure for me professionally, because you never who you’ll meet. THINK BIG DREAM BIG JUST DO IT!

So what else has been going on in my life…Let’s see…Lots and lots of yoga and running! It’s what my body has been craving and I”m just going with it. You all know how much I love both of these. It’s my “alone time” as I like to say. It is also therapeutic mentally and physically. Plus, I love the way they make my body feel and look. Since Wednesday, I’ve done 4 yoga classes since Wednesday and each has been with a different teacher, so it’s been a nice variety and challenge. Wednesdays class I was able to float up into handstand (with the wall behind me of course) gracefully, because I didn’t think about it, I just DID IT! Love when that happens! 

I received this beautiful e-mail from a client this weekend and it brought a huge smile to my face! It’s so inspiring to know that I’m helping and changing people’s lives on a daily basis. I know that my clients sometimes hate me during our workouts, but they always leave smiling, sweating and of course always coming back for more.

“I’m having so much fun with you! I feel so motivated. I haven’t had this much energy in years. And I think I may even lost a pound. I have a few more to go to get to my goal weight but I love that I already feel a little tighter. My goals for the weekend are to stay active and to really control what I eat and drink. No sweets and no fried food!!”

This is what I’ve been munching on lately! Lots of Greek yogurt, fresh berries, colorful vegetables, and lots of protein! I think the pictures say it all. DELICIOUS! 

I’m also grateful for my Mom and friends the past week! My Mom because sometimes when you need to hear the real hard not so pretty truth, Mom is the one who will just say it. Usually it isn’t what I want to hear, but in the end I appreciate her honesty, because she is usually right. Gosh darn it! And my friends, because they are always there for me whether near or far. They are so supportive of my dreams and goals! I’m pumped for this week ahead! New clients, old clients, a fresh start, new blog posts, and to never give up and make these dreams COME TRUE!

Have a fabulous start to the new week! See y’all soon!

Blue Crush + Protein Pancake Recipe

One of the places that I LOVE the most in life is the OCEAN! Give me salt water, sand, and sun and I am one happy girl! I’ve been so grateful to have vacationed and lived by the sea. It’s an addiction and one that will not go away. I love my beach hair and how it’s salty, messy, and has a mind of its own. I love opening my book and a few pieces of sand fall out. And I love the way the sun and salt water make my skin and body feel so clean, bronzed, and natural. After my mini-getaway last weekend, both Kala and I have been through some serious withdrawal. It didn’t help either, that I totally got sucked into watching “Blue Crush” late Saturday night. Yes it is a total chick flick, but I am a sucker for surfers. Honestly, how can you not be? Surfing is such a great workout. Plus, I think that it is the best that Kate Bosworth has looked. Her body in that movie was strong, sexy, and rocking. She is WAY too thin these days… Anyway…When I lived in Encinitas, CA surfing and running were my workouts. Almost every day after work, I’d come home; load my surfboard on my car; and hit the waves for about 2 hours. Killer workout, peace of mind, and possibly checking out the other surfers…not a bad workout at all! Just saying…

Kala and I are both HUGE fans of the sand and salt and the ocean is whispering our name again, so it looks like it is possibly time for another getaway. I mean it is summer and life is short, so I’m following my bliss and heading there at the end of the week, because it’s time to live with no regrets and just do it. What is your crush?


On another note, I’ve been whipping up some delicious batches of my Protein Pancakes and have been posting them around social media and have been getting lots of responses and questions on how I make these delicious bad boys. So I’ve included my recipe below. Don’t get frustrated. It took me some practice and experimenting with flavors, measurements, etc. until I finally got the blend that works for ME. Give it a shot and let me know how it goes, because I love hearing from you! Even send me a picture! 

She Rocks Fitness Protein Pancakes

  • 1 scoop whey protein ( I use unflavored protein powder)
  • 1 egg
  • 1 T chia
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 2 T unsweetened almond milk
  • 2 large splashes of water
  • 1 serving of fruit
  • 1 “heaping” T of nut butter

Directions:

  • Mix dry ingredients in a bowl;
  • Add egg, unsweetened almond milk, and water;
  • Use a whisk to blend well;
  • Heat up frying pan to medium – high heat and then spray with Pam;
  • Add mixture to pan (I like to add 1/2 of fruit to the batter) wait about 3-5 minutes and then flip;
  • Wait another 3 minutes and then remove from heat and add remaining fruit and nut butter!

Breakfast is served! This is a healthy, balanced, and delicious way to start your day and it can be ready in under 20 minutes, so no excuses that you didn’t have time to eat. Get up a few minutes earlier and make it happen. Happy Monday!

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!

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!