Farewell for now!

With the holidays right around the corner and the semester coming to an end, I am letting my readers know that my blog will be slowing down, but it will continue!  I have come so far with my own fitness journey and I think having this blog has helped motivate me and made it easier to push forward with my fitness experiences. I have enjoyed writing and interacting with my readers and I hope you have learned something about fitness. Your health is so important and I hope you can see that!

I have learned that I love blog writing. It is my favorite type or writing thus far because it allows for complete creativity. Getting out there and meeting with people instead of meeting them all over the internet has been such an experience. I have realized that I am not the best with photos and video editing but I am working on it. Everything takes practice, even learning a new workout!

This semester has taught me my strengths and weaknesses via internet writing. I have made mistakes and not all of my posts got the recognition I would have liked, but I know people were reading and thats all I ask as a new blogger. The most exciting thing for me was becoming apart of a team and signing up as a health and fitness coach to have that accountability to keep me going! Everyday has been something new and exciting and I would not take any of it back. Blogging has become a new hobby for me, if not anything else, and I plan to keep up with it in my free time.

Big thanks to those who have supported and read my blogs over these last few months! I hope you can stick with it, and complete any fitness goals that you have. Feel free to reach out at anytime and find me on Facebook!

How do you feel about Dancing?! Check out the 3D Dance team in action!


Rowan’s 3D dance team is full of talented individuals who spend lots of free time dancing! I have seen them perform a number of times and I am always impressed. I walk away with a smile on my face and just have such a good feeling running through me after watching people dance. It is also contagious… dance can get anyone out of there seat if done right!

3D dance team at practice on a Wednesday night. Going over some moves from a recent performance they did. (Photo/Emily Bolton)

3D dance team at practice on a Wednesday night. Going over some moves from a recent performance they did.
(Photo/Emily Bolton)

I used to be a dancer myself but I chose not to stick with it. My heart wasn’t in it and I just knew it was more of a hobby for me. But for ladies and gents who dance their hearts out day and night I can see true passion. Liz Reuter, a member of the 3D Dance team expresses her feelings about dance and its contributions to her lifestyle, “hmm dance benefits me because it lets me live right there in the moment. When I’m on stage or in a studio, I don’t think about the amount of work I need to get done that day.” Dance can be both a hobby and/or passion for some which makes it even better to watch. 

Dance can also be a great workout! All the moving around and twisting and turning of the body can do wonders for your health. Dance is not something you have to be good at to enjoy doing. The benefits come in all kinds and once you get out on the dance floor and feel that beat there is no turning back. Emily Decker, (star of the video above) generalizes how dance impacts her everyday life, “Dance benefits my lifestyle cause it has made me more out going and it allows me to express myself in different ways!!”

Exercise should be fun and you should enjoy doing it, which is why dance is a great way to start. Dance is a great way to lose weight, reduce stress and gain flexibility all while having a good time. Just letting go, and feeling yourself in that moment can be the best feeling in the world. I know from experience that dance is so great for the soul.

As a dancer, you can become part of a bigger picture. This allows for you to be free and just enjoy what is happening in the moment.  Confidence is hard to come by these days, but as a dancer it just comes naturally. Once you start dancing, you get a feeling of  ‘I can do anything and no one can stop me,’ which can be the best thing in the world. All the sudden it doesn’t matter what you look like or if you’re doing it right, it becomes belief in yourself to keep going! Sometimes leaving the dance floor is the hardest part. Dance becomes a part of you and will not leave you unless you allow it to.

Dance comes in all forms. One of my favorites would be Zumba. It is fun to do and a great workout. Zumba allows for you to let loose and have a good time all while working out the best parts of your body all at once.

Another I have not tried yet, but I plan to in the near future would be Cize. This workout allows for you to get involved and want to go for round two. It can be intense but it is worth it. Once you get started I can guarantee you wont want to stop!

Dance your little hearts out because staying healthy and having a good time while doing it is just a bonus to a new healthier you! Let loose and get your booty to the dance floor!

Giving the 21 day fix experience a try!

It’s time for a change! I have decided to take my fitness journey a step farther and become a health and fitness coach. With that being said, I want to help others find their way as well. This is one of the best decisions I have made in a while. In such a short period of time I have met some of the most amazing people and shared things about myself that I was to shy to express before. When first hearing about the 21 day fix program from my coach I doubted myself and was not sure if it was going to be possible. Once I jumped into it I knew it was the best thing for me.

I signed up for my 21 day fix through my team using Teambeachbody.com. This website is a great place to find information, connect with my team and submit results for prizes and much more! The constant updates and new programs are always being added and this is where all that can be found. I would sort of be lost without all the access from this website.

My favorite part about the 21 day fix is the workouts. These workouts are made and set to help give you the best results possible. And, they are fun to do. I look forward to Pilates and dirty 30 because I know those days will be harder than the rest, but I will work even harder to push through and complete them all to my best ability. Sticking to this schedule is not mandatory but it does help stay on track. 

I now find myself taking the extra time to think about what I want to have for breakfast, lunch and dinner. I set aside time to make healthy meals and food shop due to what is suggested by the 21 day fix meal plan. The colored containers make it easier for me to stay on track and not have cheat meals because everything is already made to portion size. ‘Helpful hint, if you do not buy the junk food, you can not eat it.’ 

Accountability and motivation are two of the easiest things to find when joining a team. I have had nothing but support from my team and others who have noticed my dedication to this program. Shout out to my coach Carolyn Marrone for always knowing the right thing to say when I am having a bad day and keeping me on my toes about being the best coach that I can be. Remember, when others know what is going on in your life they can help you succeed in anything you do. 

Follow these tips to get the best experience possible with the 21 day fix!  I am going onto round two next week and I feel better than I ever have before. The 21 day fix has changed me as a person inside and out. Results do not come overnight, they take time and as long as you remember that your own progress is the best motivation, you will be pleased with the end results. 

My before and after picture. This was made to motivate me to look better and stay confident throughout the 21 days. (Photo/Emily Bolton)

My before and after picture. This was made to motivate me to look better and stay confident throughout the 21 days. (Photo/Emily Bolton)

Give the 21 day fix some thought and please feel free to contact me via Facebook for more information!!

First Hand Pilates Experience with Laurie Dwyer

Have you ever done Pilates? Do you know that it is one of the best core exercises out there?

When I took this video I wanted to be involved. I did not want to sit on the sideline and videotape! It helped me realize that fitness comes in so many different ways and that the possibilities to better ourselves are endless. Pilates, being one of many exercise classes out there, looks like fun!

Check out Laurie Dwyer, an instructor of Pilates at the Rowan Rec Center gym! 

An Inside Scoop on Lee Sutherland; Fitness In The City Blogger and Business Owner

A good fitness blog is hard to come by these days. There are so many different versions and ways of how people write blogs and gather information that sometimes it isn’t easy to pick out the good ones from the bad. Well, I got lucky on this one. I was searching the web and Fitness In The City caught my eye. Lee’s blog has structure and purpose that it makes it relatable to anyone trying to work on a fitness journey!

Lee Sutherland is 32 years old and lives in Sydney. She is a blogger who expresses her love for fitness and a healthy lifestyle. “I started blogging around the same time I launched by holistic Personal Training and small group training company which was about 5 or so years ago, Lee tells us.” Lee became fond of blogging simply because she loves to write, with hopes of helping more than one person at a time. She also has a great educational background with lots of training in Natural Health Sciences. Lee’s blog/ business is Fitness In The City Her blog is full of advice, recipes, and so much more! 

Lee says, “I have met so many amazing like minded people via my blog and social media so that is a huge plus for me! Also having the opportunity to help and educate people is also pretty rewarding.” Her best advice for someone who is looking to launch a blog is just get started! Don’t hold off for the perfect picture or post idea, just start with something. Also, don’t spend a lot of money at first. There are tons of free templates that are easy to navigate on your own. After sometime, and you’ve become confident with your topic, then maybe think about updating it and trying something new.

Lee, very successful business owner and blog writer. (Photo/Lee Sutherland)

Some challenges with keeping up with her blog are the fact that Lee has a day job and just recently started her second business, Little Wilding Co. Which is organic and wild-grown herbal teas. “The thing most people forget is that I also have an actual company (rather than just a blog) where I train people morning/night PLUS I have a 9-5pm day job, Lee explains.” Along with both businesses and a job, Lee also has to find time to maintain the PR events for her blog. It can sometimes be tricky to find time to actually write the blog posts and keep up with other articles for magazines, blogs, etc.

As far as future journalism goes, Lee believes that it depends on the type of blog. If someone is writing about recipes, then it isn’t as important as someone who is writing about research or news type of platforms. Lee feels that blog and print media writers can tend to become rivals over time and tend to be ex-magazine writers.

With that being said, I must agree with Lee. Blogs these days come in all forms and can sometimes be repetitive instead of unique. It is important to take the time and do research, instead of believing everything you read on someones blog.  


Listen in on this fitness perspective from Frantzeska, a Rowan Rec Center Employee

Getting started can be one of the hardest tasks when deciding to make a change. Finding time to fit in a workout and get to the gym can sometimes seem impossible, which is why you have to find out what works for you! Once you grab control of your mind, your body will follow with great success.
Frantzeska, a fitness role model sporting her Rowan Rec Center shirt. Her passion for fitness is inspiring and is expressed in so many ways. (Unknown)

Frantzeska, a fitness role model sporting her Rowan Rec Center shirt. Her passion for fitness is inspiring and is expressed in so many ways. (Unknown)

Frantzeska, is a Biochemistry major in the mist of her junior year at Rowan University. She works at the Rowan Rec Center as a fitness area assistant and is there when anyone needs a helping hand. Her passion for fitness glowed as she talked about her job and explained her journey. Below she tells a touching story about how fitness changed her life for the better. Also mentioning a few people who helped her along the way. I knew Frantzeska would be a good person to ask for this interview because she is dedicated and works so hard when it comes to fitness.

A fitness journey is what you make it. If you put in the time and effort to meet your goals your success will come sooner than you ever expected. No one can do it for you. You have to be the one to find a strong connection with yourself and find a way to log your progression so that you can look back at everything you’ve done. Fitness can put your mind and body at ease even if it may not seem like it at first. Frantzeska, is a great example of a successful outcome because she jumped in with two feet and knew what was best for her. If done right, fitness has a way of impacting our lives in a way that can never be taken back.

Staying focused on your goals this holiday season

I think I can speak for a lot of us when I say having that extra plate of food or another glass of wine during the holidays is nearly impossible to pass up. Along with watching football all day and lounging around on the couch without a care in the world. Yes, this is a time to catch up with our family and friends, share lots of laughs and spend time with everyone, but it can sometimes lead to slacking with our diets and staying active.

Appetizers can be dangerous! I suggest eating a little something before leaving home. If you are worried you will just eat everything in site because you show up hungry, take a second and have a healthy snack before heading out the door. It will allow you to navigate the table full of food when you arrive before making any decisions. Take a minute to check out all the options and think before you take a scoop of everything. I know that we want to try a little bit of everything so that we do not upset any relatives, but your overall diet is more important. Make your plate colorful! The more colors you see, the healthier it should be. This shows that you grabbed veggies rather than just meat and potatoes. Maybe bring something of your own. Encourage your healthy lifestyle and let others try something new too. 

I know that I can not pass up on another scoop of mashed potatoes or that extra cookie thats just calling my name, but stay strong! We have to try to enjoy everything in moderation. Get caught up in a nice conversation while having dinner instead of sitting in silence and stuffing your face. Give your tummy breaks to digest and have a sip of water in between bites. You should feel more full and not have the want to get up and get a second helping. 


A family get together celebrating my aunts birthday at one of our family beach houses on Long Beach Island. This may not be an official holiday, but I love my crazy family and the fact that we make everything so special. (Unknown)

It is always nice to sit down to dinner or talk to relatives with a glass of wine in hand but try to alternate with water. For every glass of wine you drink, match it with a glass of water. It may sound silly but it will keep you hydrated and on track with becoming a healthier you.

Instead of watching football, why not throw one around in the backyard. Have a nice friendly game of touch and get everyone together for a few laughs. This does not only get you moving but it will creative some of the most amazing memories and could even become a tradition for years to come. You should still wake up and fit in your workout before stuffing your face, but even something as simple as taking a walk after dinner or playing catch can make you feel so much better about staying active. Make time for it and you will do it. I am sure others will be willing to join you as well, all you have to do is ask them!

Try not to overthink things. The holidays can become overwhelming but do not get yourself down! It is so important to stay on track and keep a balanced lifestyle, even during the crazy holiday season. Stick to your normal routine as best you can. Do not make excuses either. Wake up and get that workout in before even thinking about what to make for breakfast or if the apple pie will be ready in time for dinner. Put you and your workout first, everything else will fall into place after.

Most importantly, focus on having fun with your family and friends. The joke that your uncle told during the never ending game of monopoly will be remembered because it is more important than the burnt brownies that grandma made. Whether the food is good or bad, the memories will still hold. The jokes will be told, the laughs will be shared and everything else just doesn’t seem as important anymore. All the stress about making the perfect dish is just nonsense, it will happen every year. Allow yourself to step out of the kitchen and truly enjoy being with your family this holiday season!


Shop Right – Spend Less – Cook More : Grocery List Tips for a Healthier You

Something that we all hear over and over again is that your diet is so important.

Going to the grocery store can be one of the worst things you do all week, but if it’s done right you won’t have to go as often. Buy more at once! Spend the extra few dollars that you would end up spending on a meal out somewhere. Keeping within budget at the food store can be hard because we all want those extra snacks but stay strong! If you do not buy the bad stuff then you wont be temped to eat it. Replace the potato chips and dip with tortilla chips and salsa. Instead of buying ice cream buy extra yogurt so that you have enough for breakfasts and desserts. Simple changes can make worlds of a difference. 

Sample grocery list of my own that I use weekly. This can be helpful to get some of you started if you were wondering what to buy at the store.

Sample grocery list of my own that I use weekly. This can be helpful to get some of you started if you were wondering what to buy at the store.

As a college student I know it is hard to find time to cook and everything which is why meal prep has become one of my new favorite things! If you cook more of something at once and save it in the freezer you will be able to pull it out and heat it up whenever needed. A big tool that helps me is my CrockPot. It was given to me when I left for college and it has been my lifesaver. You can turn it on when you leave your apartment early in the day and it will be ready when you return home in the afternoon.

One of my personal weaknesses is not only eating out but eating late. Some days are longer than others and I may not get a chance to have dinner until after 9pm. If this is the case, try to bring a snack with you and cook something light when you get home. It is so important to keep your body energized throughout the day. Having AT LEAST three meals a day is so crucial to not only your health but your bodies overall well being.

I believe that everyone loves food in their own kind of ways. For some they love all kinds of food, others are a little bit more picky, and some just do not feel any type of way towards food, they may just eat to stay alive. I LOVE food, and look forward to every meal I eat. I am on the pickier side of things but I still find ways to make myself these delicious meals day in and day out !

Try new things and experiment with food, you never know what may end up becoming your new favorite!







Homecoming 2015 From An Insiders Perspective!

Homecoming is seen to be very eventful for High Schools, Colleges, Universities and even there communities. Something I’ve noticed to be the most exciting is the Football games. All the events that take place during the week are mostly for the students, but the Football game can involve friends and family as well.

Homecoming is a great experience for a number of reasons! Who, What, Where, When and Why you ask?!

  1. All Rowan students
  2. Homecoming Events
  3. Events take place on Campus daily
  4. Yearly in Mid-October, 12th-17th 2015
  5. To get involved on campus and have a good time

All homecoming events are active and participate friendly for anyone who is interested. Greek life,  student center, sports, all kinds of clubs, and so much more! Each year Rowan puts together a number of events and tallies up the points at the end of the week to give out trophies for the winners! Everyone has a fair shot at winning and bringing everything they’ve got to the competition. Homecoming is a fun filled week and is something I personally look forward to every year!


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I am sure you are all wondering how this relates to Fitness??

Well you see, all of these events involve getting up and having a good time! Rowan’s very own Rec Center staff is also involved with Homecoming and everything that it entails. Employee’s get a chance to have a little fun while doing what they love most! Even if you are not the person physically doing the event, you are surly standing on the sidelines cheering them on! Being involved and staying busy is one of the best things you could do while starting a fitness journey! A plus is that it is also free! Just join a team and get out there and have some fun!

Team Player? Let’s Ask Carolyn What She Thinks

Name: Carolyn Marrone

Email: sweatyourheartout@gmail.com



Carolyn is the CEO of her Team: Sweat Your Heart Out and is recognized as a Health and Fitness coach. She is a 23 year old who works from home and spends most of her time helping others while working on herself everyday. Working from home sounds ideal to me, how about you? This lifestyle gives Carolyn time to spend with her family and friends while doing what she loves most and making money all at the same time. Fitness can be time consuming, but when you do something you love, you don’t mind doing it!

Carolyn can be reached by a number of social media websites and is a very friendly and outgoing girl who is always looking to help improve someone in one way or another – check her out here.

Social media accounts:



Facebook like page



I had the chance to speak with Carolyn over the phone and get to know her and her program a little bit better. She gave me a better idea of what she believes and feels is important about fitness and I hope to someday soon take her advice and move further with my fitness journey.

Q: When did you make the choice to change your life for the better?

A: My senior year of college is when I realized it was time for a change. I was unhappy with my lifestyle and the way I looked that I knew I wanted something different as I became an adult. It was time for me to live a happy and healthy lifestyle!

Q: How do you always find time to fit in a workout? 

A: I do my workouts right when I wake up! I make it a priority early in the day so that I can get it over with and feel good for the rest of the day. It puts me in a better mood and allows for me to have a happy and successful day, everyday. “Workout before your body knows what you are doing to it.”

Q: What are your favorite meals to make for breakfast, lunch and dinner? 


  • Breakfast- Carolyn’s special pancakes/waffle mix (gluten free)
  • Lunch-Build your own salad bar –  I love salads and choosing toppings based on the season. Fruit is one of my favorites and always a good go to though!
  • Dinner- Zoodles and turkey meatballs is one of many favorite meals. I am not a big meat eater but I do try to incorporate it into my diet somehow.

Q: What is your favorite workout to do at home?

A: One of my new favorites is Cize dancing. I have really gotten into this recently and I am trained to teach classes! A few other favorites would be squats for the booty of course and lifting.

Q: How can someone become a part of your team?

A: They would first have to interview with me and we would talk about their goals, go over what my team entails and go over general information about becoming a team member. I like to video chat with my potential team members to make the experience more personable. Something important to me is the kind of people I am looking to join my team. I want to add those to my team who I could see myself forming friendships with, not just another employee.

Q: What is your favorite inspirational quote? 

A: “Motivation will get you started but determination will get you to your goals.” – Autumn Calabrese

Autumn is the creator of 21 day fix programs and I look to her for inspiration. I hope to pass this onto my teammates as well. I start by telling them this quote so that they will stay on track from the beginning of their program.

Q: Do you get to travel and meet other fitness coaches, if so where to and what has been your favorite place thus far? 

A: Yes, I get to travel often actually. Every summer I participate in a Summit event and it is an overall learning experience. I get to meet coaches from all over and see what they are doing on a daily basis to better their fitness. My favorite place I’ve been too would be Cancun Mexico. I got to enjoy an all inclusive vacation while learning about fitness and meeting new people all at the same time.

Q: Do you have any advice for me, someone who is just starting out a fitness journey?


  • “Don’t get caught up with the number on the scale.”

I believe that this is one of the biggest factors for so many people but at the end of the day all that should matter is how you feel and what you look like in pictures. Looking at the scale constantly will just make you frustrated after trying so hard and not seeing instant results. Give it time for the magic to happen!

  • I also hold a 7 day clean eating group on Facebook to guide my friends in the right direction of making healthier choices. It allows for everyone to commit and post pictures of what they are eating for breakfast, lunch and dinner. The goal is to keep each other motivated and up to date on daily meals.