Wednesday, February 26, 2014

Plyometric and Run Combo Workout

Good Morning Fitness Friends,

I thought I'd share my training routine from last night. I wanted something a little different and something that would get my heart rate up so I combined some running with some plyometric work.

5 minute warm-up (treadmill)
0.3 mile run
20 high bench step-ups
0.3 mile run
25 box jumps
0.3 mile run...
20 jump overs
0.3 mile run
20 high box jumps
0.3 mile run
20 jump up, jump on, jump off, jump up
0.3 mile run
20 jump on box into squat
0.3 mile run
20 lateral jumps
5 minute cool down (treadmill)

I achieved my goal for sure and I was certainly S W E A T Y after. Try it out and post comments to let me know how you did.

Until next time,

Tuesday, February 25, 2014

Transformation Tuesday- Stephanie's Story

Transformation Tuesday from Stephanie Schuh at The Science of Eating.

Let’s meet Stephanie as she tells her story of losing 100lbs.

“My name is Stephanie Schuh and I have created the website The Science Of to help anyone trying to clean up their life in the way of healthy eating, fitness, weight loss and optimal health. I have chosen this path because of my own struggles with weight, as I have lost 100 pounds by following a "Food Combining" eating plan, choosing natural ingredients for my meals and staying active by working out several days per week.

This approach has been very easy for shedding fat, and you never feel like you are dieting or that you have to give up the foods you love. I teach people a slightly different way to prepare meals that works with our body's digestive system to maximize fat loss and nourish our body.

I have been researching all of these topics for the better part of 16 years now, and I started my website in the event that my knowledge can help people change their lives. I have struggled with my weight most of my life and felt I would never be a small girl. Once I got pregnant with my son, my body became toxic and I piled on the weight, steadily gaining 7 to 10 pounds a week at one point.

I was around 250 pounds when I gave birth, and left the hospital with a boy and with a multitude of health issues after his birth. As it turns out, my son wasn't causing me to become toxic, the foods I was eating were. I started dieting and working out, but because I was DIETING, the weight loss was a slow road and many of my health issues remained.

Once I found the Food Combining method, everything changed for me. Health issues cleared up, weight came off easily and without plateaus, and I became the smallest size I have ever been. I never get sick anymore, and I am healthier than many people half my age. As a matter of fact, most people do not believe me when I tell them my age as I just turned 41, just another added bonus and testament to the way I eat.

I work with many companies promoting their healthy lifestyle items that aid weight loss so I can make my followers aware of these helpful items. I provide hundreds of recipes that I have created and use in my day to day life to help people who want to follow my method, and take the guess-work out of meal preparation.

I also contribute recipes each month to the Vegetarian/Vegan Magazine GoodVeg along with the Lifeway Kefir Company, and I am currently working with Ninja Kitchen, Sambazon, So Delicious, Food Should Taste Good, Tropical Traditions, Vita Coco, Sunology, Navitas Naturals, ALLMAX, Udi's Gluten Free, Flatout Flatbread, Ripped Cream Coffee Creamer, In The Raw, Daiya Cheese, Silk, RW Garcia Chips, GoodBelly Juice, Bell Plantation, Natures Path, Gardein, Lightlife, FAGE Greek Yogurt, Bolthouse Farms, Nasoya, Fuzzy's Vodka, Juiced Watches, Bling Is The New Black and Thai Kitchen.

I work with individuals privately to help them start a weight loss plan or get them over a hump in their process, and all the information on my website I offer for FREE.”

You can follow Stephanie on:
Facebook Fan Page:
INSTAGRAM: xceller8
TWITTER: Xceller8ed
PINTEREST: Stephanie Schuh

If you would like to be featured in a Transformation Tuesday post please feel free to contact me with your story!

Until next time,


Thursday, February 20, 2014

Coconut Covered Protein Balls (Gluten Free)

Another yummy treat recipe coming your way. I made these yesterday during my food prep.
Coconut Covered Protein Balls (Gluten Free)


2 cups gluten free oats
1 scoop gluten free chocolate protein powder
1 tsp natural cocoa...
sprinkle of cinnamon
1/3 cup flax seed
1 cup unsweetened coconut
1/4 cup agave nectar or stevia
3/4 cup coconut oil
3/4 cup water
1 tsp vanilla 


Mix wet ingredients and dry ingredients separately. Add wet to dry ingredients.
Combine and stir. Form into balls, roll in coconut and cool in refridgerator.
These are delicious for a nice treat :)
Until next time,


Tuesday, February 18, 2014

Transformation Tuesday- Fanci Fitness

This week’s Transformation Tuesday comes from Fanci at Fanci Fitness; another inspiring lady that I have had the pleasure of meeting through facebook.

A'Lisha aka Fanci has had to overcome some incredible obstacles but she hasn't let it slow her down. Read on for very motivating story :)

Fanci is a Personal Trainer, NPC Bikini Competitor, volunteer cheer coach, model, and most importantly mother of 2 beautiful girls and wife for over 13 years. She has had epilepsy since she was 10 months old which for most of her life limited her. She still takes medication to control her disorder. Since many activities were limited for her she never was active and was "chubby" for her size. She was made fun of growing up by her peers and loved ones which lead her to developing both anorexia and bulimia. For many years she struggled with her eating disorders a long with keeping her seizures under control; always striving for that "perfect" body. Then in 2011 things changed for her. She didn't want to deprive herself anymore of food, she didn't want to be limited in what she could and couldn't do she wanted to do it all so she started doing things that she thought she never could do. It started with Insanity and finishing it not once but twice, then off to running 5ks, 10k, and obstacle courses. Then she wanted to get her CPT and while taking the workshop she met some wonderful people who saw her in a way no one ever a competitor. With some convincing she began to train for her first NPC bikini competition. To her surprise she won 3rd place in her first show, April 2013, then finished 3rd in her second show in August 2013. Now she is training for yet another show with a good off season to grow on.
Fanci Fitness: As a Personal Trainer my goal is to help you achieve your goals. Goal setting is very important throughout life. It helps you not only grow as a person but also lets you know by completing or meeting goals that you are capable of anything you put your mind too. The thing with goals is you need to start small and work yourself to bigger and more challenging goals. You also need to make sure you keep your goals realistic. I will help you achieve your goals by motivating you and making you realize your full potential. You will never be put down; you will always be pushed to your limits and at times past them. If you stick with me I will not let you give up and you will achieve your goals.
You can follow Fanci on:
Facebook: Fanci Fitness (
If you would like to be featured in a Transformation Tuesday post please feel free to contact me with your story!
Until next time,

Sunday, February 16, 2014

FitGirlsRock Sunday Weekly Recap

Hi everyone,

Overall this week was good. Some exciting things happened for me and I had a positive attitude all week long which helps immensely in my battle with my metabolism.

So here is the run down:
*been feeling more tired than usual this last couple of days and not sure why but I'm upping my veggie intake pronto likely with some juicing
*training has been really good this week. Didn't do much cardio wise but I have been incorporating moves into my training that get my heart rate up such as stairs, box jumps, sled pulls and pushes, etc
*I think I had every muscle in my body sore this Score!
*I haven't been dwelling on too many negative thoughts and I find that it has helped. Every time some negativity comes into my mind, I do my best to focus on something that makes me happy and positive
*got asked and had my first ever podcast interview with Kasper of Http:// and I'm super excited about that. It should be live in a couple of weeks so stay tuned.
*Gym Girl apparel approached me with a 15% discount for all my followers as per my last post
*work was stressful this week but what's else is
*still freezing my butt off here with this winter weather but only 13 sleeps until Vegas baby
*I started and finished a book called The Fast Metabolism Diet-- DIET in this case meaning "Did I Eat Today?" And it was quite interesting. I'm contemplating doing the 28 day recharge program. The main focus being eating more which is what I need to do to rev my metabolism again
*studying for my PT exam is still in progress and going well
*My husband was away for Valentine's day but we spent some time the weekend before celebrating
*Did some food prep today and I'll finish it up tomorrow. Tomorrow is a holiday here in Canada...yay!

I think that's all my news for the week. How about you? What did you do for Valentine's Day? Did you food prep today?

Until next time,

Thursday, February 13, 2014

Gym Girl Apparel Discount Code

Hi Fit Peeps,

I have awesome news for all you fit folks.

Gym Girl Apparel has just offered all my Fitgirlsrock followers 15% off their total order. I just got my new workout gloves last week and I absolutely love them.

Be sure to enter code FITGIRLSROCK at checkout to receive the discount.

What are you waiting for!

Until next time,

Tuesday, February 11, 2014

Transformation Tuesday- Emily's Story

Every Tuesday, as apart of Transformation Tuesday, Fitgirlsrock will be celebrating someone and telling the story of their transformation.

This week we are featuring Emily Blejwas Meyers. I met Emily on facebook and was very inspired by her story. She has lost over 100lbs, beat cancer and learned to believe in herself along the way.

Let's meet her as she tells her story in her own words.

·        After getting married, experiencing problems with my thyroid, and becoming more sedentary, I found that I had gained a good amount of weight. When my husband and I wanted to have children, we were unsuccessful. One of the tests that I went through as part of the infertility treatment showed that I had early stages of endometrial cancer. My doctor suggested that we treat the cancer through medication and in addition wanted me to lose 100lbs. As I was 26, these two options were the least invasive and would insure that my husband and I were able to have children naturally. If the cancer spread I would need a complete hysterectomy. She suggested that I join Weight Watchers. I decided to start my weight loss journey that day. I had lost 10lbs prior to walking into my first Weight Watcher meeting about a month later. About 5 months into my journey, I was told that the cancer had spread and I needed to have a complete hysterectomy. Losing weight, working out and getting healthy was a great distraction from everything else that was going on in my life. At age 27, I had a complete hysterectomy. I had also lost about 60lbs and was feeling the best I could ever remember. There were plenty of days that made me wonder “why me?”, but the hopeless optimist in me believed that there had to be a purpose, a lesson in the bad. I felt I had no other option, but to learn from my experiences, to continue my weight loss journey and my journey to becoming fitter and healthier. It was up to me to garner the strength, find the good and make a difference. So I persevered on with my journey. I continued to maintain a healthy lifestyle, try new workouts and work on finding myself. So here I am almost four years later, I have lost a total of 105lbs, found out that I am both emotionally and physically stronger than I ever imagined.

Starting this weight loss journey not only changed my life, it gave me life. Weight Watchers helped change the way I look at food. I now try to eat to live, rather than live to eat. I still enjoy the foods I love, but I do it in moderation. Exercise now plays a huge role in my life. Despite always being overweight, I always played sports and was athletic. But I never imagined all that I was capable of physically. I am stronger and faster and more capable than I ever imagined. In 2011, I started running. I used to cringe at the thought of going for a run, now I can’t imagine my life without it. I ran my first half marathon in October of 2013. I already have two more half marathons scheduled for 2014 and I plan to sign up for a full marathon. Exercise not only makes me feel better physically, but also emotionally. There is no better feeling than challenging your body… and surviving!

But perhaps the biggest change is that I now believe in myself. I believe that I can do anything I put my mind towards. I want to use my story, my experiences and my journey to inspire others to change their life!
You can follow Emily on:
Facebook: My Journey 2 The Fit Life (
Twitter: @EmsJourney2Fit (
Instagram: @Emilysjourney (
If you would like to be featured in a Transformation Tuesday post please feel free to contact me with your story!

Until next time,

Monday, February 10, 2014

Winter Treadmill Interval Ideas

Hi Awesome Fit Peeps,

I thought I'd blog about some of the treadmill circuits that I try throughout the winter months when the freezing temperatures no longer allow me to run outside.

Here are a few of those Treadmill Interval Circuits to try when you can't run outside:

#1) 5 minute warm-up
1 minute sprint (as fast as you can)
1 minute rest (walking)
45 second sprint
15 second rest
30 second sprint
30 second rest
repeat for 5 sets
5 minute cool down

#2) 5 minute warm-up
1 minute sprint at 6mph
rest 1 minute
1 minute sprint at 7mph
rest 1 minute
1 minute sprint at 8mph
rest 1 minute
1 minute sprint at 9mph
rest 1 minute
1 minute sprint at 10mph
rest 1 minute
5 minute cool down

#3) 5 minute warm-up
1 minute sprint
1 minute rest
1 minute sprint at 4% incline
1 minute rest
1 minute sprint at 6% incline
1 minute rest
1 minute sprint at 8% incline
1 minute rest
1 minute sprint at 10% incline
1 minute rest
5 minute cool down

#4) 5 minute warm up no incline, walking 4.2mph
2% incline 2 minute run, 7mph...
4% incline 2 minute run, 6.5mph
6% incline 2 minute run, 6mph
8% incline 2 minute run, 5.5mph
0% incline Walk 1 minute, 4.5mph
0% incline 2 minute run, 7.5mph
2% incline 2 minute run, 7.5mph
4% incline 2 minute run, 7mph
6% incline 2 minute run, 6mph
8% incline 2 minute run, 6mph
0% incline 1 minute walk, 4.5mph
8% incline 2 minute walk, 4.5mph
0% incline 3 minute cool down, walking 4mph

There are lots of variations to try and these can all be motified based on your level. I love intervals and they are a lot less boring than steady state cardio. Don't be afraid to try them; get that heart rate up and kick your own a$$!!

Until next time,

Friday, February 7, 2014

Protein Oatmeal Dark Chocolate Cookies

My hubby has been asking for a treat. A treat that still stays within the realms of clean eating but one that would also satisfy that sweet tooth so who am I to deprive him ;)

I tried something new and tested a protein cookie.

Protein Oatmeal Dark Chocolate Cookies

1 cup gluten free oats
1 cup brown rice flour
1 tsp baking soda
1 scoop vanilla gluten free protein powder
1/4 cup stevia (optional)
1/4 cup dark chocolate chunks or chips
6 tbsp coconut oil (melt to liquid form)
1 tsp vanilla extract
1 whole egg or 1/2 cup egg whites

-Preheat oven to 350
-In one bowl mix dry ingredients together and in a separate bowl mix the wet ingredients
-Combine both wet and dry mixtures and stir well
-Roll into balls and place on cookie sheet
-Bake 8-10 minutes or until firm and lightly colored
-Store in the fridge or freeze

Tip-- if you freeze them they can be removed as you are craving a treat and heated in the microwave for 30-60 seconds :)

My hubby is in heaven!!

Until next time,

Wednesday, February 5, 2014

Recipe- Bean Salad

Another recipe coming at ya from my food prep on Sunday.
Bean Salad:

 1 (14.5 ounce) can green beans, drained
1 (14.5 ounce) can wax beans, drained
1 (14.5 ounce) can kidney beans, drained
You can also add black beans and chick peas, etc but I didn't have any....
1/2 cup chopped green pepper
1/2 cup chopped onion
1/2 cup chopped celery
1/2 cup olive oil
1/2 cup vinegar (I used apple cider vinegar)
1/2 teaspoon sea salt
1/2 teaspoon ground black pepper
1/2 cup stevia


Combine all beans, celery, onion and green pepper; toss to mix. In a separate bowl combine oil, vinegar, salt, pepper and stevia. Whisk until stevia is dissolved and pour over beans.
Refrigerate for 8 hours before serving.
*Bean Salad*
Until next time,


Tuesday, February 4, 2014

Transformation Tuesday

Hi Fitness Peeps,

I usually only do Transformation Tuesday on my facebook page and not on the blog but I figured I would do something different this week and give it a try. #transformationtuesday

Here is my latest transformation picture.

The pictures on the left are all taken before starting my fitness journey in October of 2011. I was 156lbs when I started this fabulous journey and a size 6-8. Some would say, and I actually got this comment today, "I wish I had started out at a size 6-8" and although that may be true for some, everyone's story and transformation is unique and that's why we share. I may not have had a lot of weight to lose but I wanted a change, I wanted to feel healthy, strong, confident and so here I am.

The pictures on the right are all post 2011. The first is while competing in the Keane Classic fitness competition and both others are present day. I am currently a size 2-4 but I don't weigh myself; who needs the scale anyway :)

The journey never ends and putting this together today is a testament to how far I have come.
I enjoy variety in my training, seeing what this body can do and lifting heavy is the best. I love it!! It has completely changed my body as you can see and didn't make me big and bulky ladies.

I struggle, as my earlier post suggests, but I don't give up because this is a lifestyle for me. Clean eating and training hard are all just something I do now; it is apart of who I am. #fitgirlsrock

Until next time,

Nourished vs Stressed Metabolism: Update

Hey Fit Girls and Guys,

I posted this on my facebook page and I got a lot of questions, comments and so on so I thought that I would write a blog update about  metabolism as well.

Most of you already know, if you have been reading my blogs, that about a year ago I crashed hard; very hard and had all the symptoms, plus others, listed here of a stressed metabolism. It has been a long, slow journey and one that still continues today but I am slowly getting back to a nourished metabolism.

I look at it (most days anyway) as a very TOUGH test that can make me better, stronger and a VICTOR. I will not let it make me bitter, weaker and a VICTIM (although some of my thoughts tend to go that way from time to time).

There are days when I look at myself and I hate where I am; simply because I am not seeing any improvements on the outside and I'm conflicted on the inside as well. There are days when I feel great...I'm positive and confident but there are also days when I struggle so much that I do want to give up but thankfully that's not me; I wasn't built that way.

My biggest advice is to always listen to your body; don't dictate to it. As much as I have struggled with this over the past year and believe me I still do; your body needs patience, nurturing and positive thinking. Learn to love yourself regardless of where you are physically and concentrate on being grateful for where you are. This has been a slow process for me as well but I am happy with how fit, strong and yes BAD ASS that I am :)
Push yourself? Yes, but don't overtrain. Eat good, clean food every few hours throughout the day? Yes, but ensure you are eating enough and taking in enough of each macro (protein, fat and carbs). Take rest day(s) and get enough sleep? Yes, very important.

I love training and I love the healthy, fit, strong girl I have become in the last couple of years so when I started feeling this way it was a huge blow after being on such a high through my competition prep and even post competition.
There are probably those of you reading this who look at me and wonder what I am complaining about. In actuality, I'm not complaining I'm happy for the ride no matter where it takes me and I have come a long way already on this journey. What I am is human and I have good days and bad days just like everyone else. Today just happens to be one of those tougher days. There is power in positivity though so I'm smiling and I'm still as motivated as ever!
It is actually tough to write all this, it hits deep and because for a long time it was so frustratingly hard that I wanted to give up; BUT I persevered. This, like everything else, will be just another chapter in my fitness journey. Maybe by talking about it; it will motivate someone else to never give up because no matter how big or small the setback is, you CAN overcome it! 

Until next time,

Monday, February 3, 2014

Recipe- Grilled Salmon with Avocado Salsa

It's recipe time! I made both of these yesterday for my food prep and they go great together.

Grilled Salmon:

1 tbs olive oil
1 tsp sea salt
1 tsp ground coriander ...
1 tsp ground cumin
1 tsp paprika powder
1 tsp onion powder
1 tsp black pepper

Directions: Brush salmon with olive oil, mix all other spices together and sprinkle over salmon, grill and Voila :)

*Grilled Salmon*

Avocado Salsa:

1 avocado, peeled, seeded and sliced
1 small red onion, sliced
3 mild hot peppers, seeded and deveined, diced or sliced ...
Juice from 2 limes
3 tbs olive oil
2 tbs finely chopped cilantro
Salt to taste 

 Mix together all ingredients and chill before serving

*Avocado Salsa*
I need to get better at taking food pics but try these. It's so yummy!!

Until next time,

The Importance of Food Prep

Hey everyone,

As you all know by now, I spend most of my Sundays prepping my food for the week. Why? Simply put it saves me from having to cook after work and make new things for my work lunches everyday. It also saves me from falling into the trap of getting home and not wanting to cook and ordering take out instead. As we have all heard, preparation is the key. Fail to plan; plan to fail and who wants to do that? Not me.

So yes I spend several hours cooking, washing, dicing, bagging, etc on Sundays but this saves me a lot of time during the week. Typically I cook enough for both my husband and I for 5-6 days and then do it all over again the following week. I try new recipes sometimes and there are some things that I cook over and over because I love them, like roasted Brussels sprouts. Yum!!

For me, it is the convenience of having all my food prepped and ready to eat. Basically everything is always at my fingertips so it's easy, convenient and a lot less stressful. It works for me and leaves me extra time for training and other things throughout the week.

This week I cooked:
Grilled salmon with avocado salsa
Bean salad
Roasted beets, Brussels sprouts, asparagus, broccoli
Turkey taco mixture for lettuce wraps
Raw veggies (washed and bagged)
Fruit (washed and bagged)

I'll share some of these newer recipes with you in another post. What about you, do you food prep? Do you see its importance for staying on course with your goals?

Until next time,