Five Things Friday

SUNSHINE is here and I am soooo ready for this amazing weather weekend ahead. I have a renewed sense of excitement for walking everywhere in the city, training for my upcoming half marathons and sitting outside on my lunch break. It is amazing how much happier a little sun can make the world! Now let’s continue this celebration with Five Things Friday!!.

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1. I-Skream

I tried a sample of this at Whole Foods the other day and while I usually like my ice cream extra creamy (and had not been convinced by these low cal brands) this one actually took me by surprise! It is sweetened by stevia and you actually know all of the ingredients inside it! A serving size is 140 calories (less than B&J) but you still have to be mindful of the fact that the pint contains 4 servings. Either way, the Java Chip flavor is really good!!

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2. Plank Challenge

I have been finishing all of my classes with a plank challenge. Asking them to hold it for a certain amount of time then if they need to put their knees down to rest, knowing what time they did that and how much further they need to go for next week. This morning, in my 30/30 Express class @PedalNYC the bar was set at 3 minutes and every single person did it! I was so fired up and realized the bar will be set higher next week. Try it in your living room this weekend and see how long you can hold it!

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3. Ragnar Napa Valley

My girlfriends and I have been looking to take a trip together and Napa Valley has been on my brain for quite some time. With that said, I love to take trips with a little activity involved so I figured we could make it a girls weekend from San Francisco to Napa Valley…and just run there! I am excited to do my first Ragnar Relay of the year and to introduce the race to some newbies! Here we come September :)

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4. Guinness Book of World Records: Fitness Style

This past Thursday morning you may have seen my fellow Pedal NYC/Fit RXN trainers on the Today Show along with countless other trainers and fitness enthusiasts as they set the record for the most people working out with a Plyo Ball!! I manned the battle station by covering classes that morning while these guys represented our gym. Pretty cool to see the fitness world take over NYC (picture stolen from Mr. Ray)!

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5. Goji Berries…yum!

Knowing that my sweet tooth will always be around has caused me to find creative and healthier ways to eat it. I live on 100 calorie packs of little chocolate snacks or low fat pudding or even just the chocolate on my Luna Bar after a workout. These dark chocolate covered goji berries have that healthier factor just as long as you eat a few then shut the bag!! Easier said than done…

Happy Weekend Everyone!! 

Skip Without Smiling

I dare you to try to skip somewhere without smiling…you can’t, can you? This was one of the many challenges given to the Run Club at lululemon meatpacking last night. It was so much fun to go out for a run with new friends and old and jump on benches, find pull-up bars and just enjoy the experience instead of just plugging away the miles. Our leader, Chris Sams (who ran a marathon a day across the US) brought us on a bootcamp style run on the West Side. Here was the progression of the workout (thanks for the pics, Chris!)…

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We started with some jumping lunges on the highline

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Stopped for some squats and a quick WTF pose to that sign.

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Then it was some triceps pushups on the guardrail

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We finished with my continuing pull-up practice!! Getting there?

It was so much fun to mix in some fun cross training on a windy run on both the high line and the west side highway. I was really enjoying myself when usually I put my music in and just run for time or for mileage. I encourage you to get out and do this in the beautiful weather - be creative, have some fun and smile!!!

Taking Work Activity To A Whole New Level…
After sitting at a desk for years, I realized how much I was curving my back or making my legs feel like jello from the hours of inactivity. Last year when I was still at my office job, a few of my co-workers and I bought stability balls to sit on instead of our chairs to keep our cores working throughout the day and our body active. The other day, however, my Dad told me that this idea has evolved into the one and only: TREADMILL DESK.
Yes, this is a real thing and is actually sold by Ikea and Lifespan, two of your most trusted furniture and fitness brands. Some come with the desk and some come without (requiring you to purchase a standing desk at an additional cost). You can control the treadmill with a simple touch of a button on your desk and continue working throughout the change of pace. The desk above is even motorized so you can bring it down and replace the treadmill with a chair when you want to take a break. The prices range from $800 (without the desk) to $1500 (with the desk). 
I kind of want to buy one for my apartment to do work on and study when I am home doing work…but then I remember that I have a small apartment in NYC and can barely fit a couch let alone a treadmill so the thought it squashed but hey, maybe your boss would go for this at the office? You can check the one above out here.
Morning Core Challenge

In other news, I have started a new regimen of some ab work as soon as I wake up. It helps me get either pumped up to teach or just excited for the day as soon as I leave my bed and it is now something I look forward to every morning. I try to do a set of 100 usually breaking it into small increments of 25 to get creative with the exercises I choose. Considering my pullup goals too, I might start mixing in a set of 25 pushups just to keep things interesting. Kickstart the metabolism and get a sweat on before I even get ready for work? OH YEAAAA

Taking Work Activity To A Whole New Level…

After sitting at a desk for years, I realized how much I was curving my back or making my legs feel like jello from the hours of inactivity. Last year when I was still at my office job, a few of my co-workers and I bought stability balls to sit on instead of our chairs to keep our cores working throughout the day and our body active. The other day, however, my Dad told me that this idea has evolved into the one and only: TREADMILL DESK.

Yes, this is a real thing and is actually sold by Ikea and Lifespan, two of your most trusted furniture and fitness brands. Some come with the desk and some come without (requiring you to purchase a standing desk at an additional cost). You can control the treadmill with a simple touch of a button on your desk and continue working throughout the change of pace. The desk above is even motorized so you can bring it down and replace the treadmill with a chair when you want to take a break. The prices range from $800 (without the desk) to $1500 (with the desk). 

I kind of want to buy one for my apartment to do work on and study when I am home doing work…but then I remember that I have a small apartment in NYC and can barely fit a couch let alone a treadmill so the thought it squashed but hey, maybe your boss would go for this at the office? You can check the one above out here.

Morning Core Challenge

In other news, I have started a new regimen of some ab work as soon as I wake up. It helps me get either pumped up to teach or just excited for the day as soon as I leave my bed and it is now something I look forward to every morning. I try to do a set of 100 usually breaking it into small increments of 25 to get creative with the exercises I choose. Considering my pullup goals too, I might start mixing in a set of 25 pushups just to keep things interesting. Kickstart the metabolism and get a sweat on before I even get ready for work? OH YEAAAA

Conquering The Fear: Pull-Ups

For as long as I can remember, I have not been able to do a pull-up. Going back to the days of the Presidential Physical Fitness test I remember that our gym teacher used to help us out but pushing our legs up a bit so we could get our head over the bar. SInce that time, I have avoided it at all costs by going to the shoulder press machine or that weighted Cybex machine that has weight help you with the exercise.

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A few weeks ago I had that awkward moment where I convinced myself  I must be strong enough to do one now considering I workout every day and I have been lifting a lot more lately. So I tried to hop on the pull-up bar at the gym…with a line of people waiting for the next group fitness class watching me. First off, I couldn’t even jump up to the bar, I had to grab a step to help me get up. Then I literally could not pull myself up at all. It was so embarrassing! Anyway,..

After starting CrossFit, however, I have realized that every single person has the capacity to do pull-ups if they gain strength in the right muscles and they teach their body the proper technique. Now the exercise I have avoided for years has become my new goal. CrossFit offers different bands you can tie onto the bar, put your feet into, and pull yourself up. I have already graduated from black (the thickest band) to green. Then I have to make my way over to the red band before I can finally do it on my own.

I haven’t been attending workouts with pull-ups incorporated the past few weeks so I have been also trying to figure out how to attack it on my own time…then I found this article on one of my favorite blogs Greatist.com. They broke down one trainer’s advice on how to take 3 weeks of arm, back and shoulder exercises to get your body ready to do a pull-up so between this and CrossFit, I should complete my first one in a few weeks! This will be me!

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Does anyone want to take on this challenge with me? I guarantee that if you are sitting there thinking, “yea I could never do a pull-up,” that you are just as wrong as I am for saying that! Sometimes we are too afraid to conquer these fears that we let them become a fact instead of just a barrier to climb over. I promise to report back with a picture when I have aced my first pull-up..follow me on instagram to see the results @onemorecupcake.

DO or DIE

Was traveling this weekend and didn’t get a chance to post the Five Things Friday this week so let’s treat this Monday like a Friday and share it now! Also…have you mapped out your nutrition and fitness plan for the week? I have made a habit of sitting down on Sundays to write out my plan since I know the week is busy and if I am not in control of it, I can start making too many last minute decisions. If you haven’t yet, do it today! You will feel more excited and ready to attack the week!

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1. Baby Bun!!!

I was so excited to get a chance to visit my close friend Ashley, her husband Fizz and their new baby Jennie. She is less than 2 weeks old here and probably the cutest thing I have ever seen. I could not stop staring at her and watching her sleep and plan to be there any chance I get to hang out with her! I am so happy for my friends and how amazing they are already at being parents. So happy for you guys :)

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2. The Macy’s Flower Show in Herald Square

Have you heard of this event that has been happening for the past few weeks? Macy’s in Herald Square has turned their ground floor into a greenhouse, housing the most beautiful and exotic flowers you have seen in one place! There is this woman made out of roses and carnations, an orchid farm and even areas where you can grab a free flower of your own. Worth the walkthrough but I would recommend NOT on a Saturday afternoon…

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3. Battle Ropes

I have seen these ropes at many gyms I teach at but never knew the proper technique so I was always afraid to use them. I felt that way in the past with the TRX, kettle bells and even the treadmill at one point - you know that feeling that everyone is staring at you and you don’t want to mess up? But I went for a workout with my brother at home and felt comfortable enough to give them a try since he has used them before and it was so much fun and such a great workout! Give it a try!

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4. Dirty Remixes

Someone recently turned me on to Spotify’s remix search where you can find the best samplings of remixes for literally every song you can think of from Beyonce to the Frozen soundtrack. I then was able to find many of them on iTunes and upload them to my own Spotify playlist. Follow me on Spotify @ Eryn Bulvanoski to get all of my workout playlists and more!

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5. Viewing The Classics

Over the past few years, I have really gotten into movies. I love seeing the awards show movies and the rom coms and everything else that is supposed to be awesome that comes to the theaters. Since this only started a few years ago, however, I feel like I have missed the boat with some classic movies. Thanks to Netflix, I have started going back and watching ones that usually get me caught in those moments of, "OMG, you have never seen that movie?!?!" My most recent movie on this list was Goodfellas. Now I understand (finally) why people love it so much!

BONUS!!!!!!!

Take a Fitness CLass with ME

Here’s My Weekend Warrior Workout Plan

Brunch Upon A Time

There is a lot of brunch talk this week from me because I actually had both Saturday and Sunday off which never happens! It was awesome to get such a relaxed and bigger meal in earlier in the day instead of gearing up for a bigger dinner only to have it sit in my stomach all night. This past Sunday before going to see this Broadway show..

starring James Franco & Chris O’Dowd (who were both excellent by the way) my friends and I were looking to grab a quick brunch before the matinee. Normally, by the time you call around on a Sunday morning all of the good places are booked and since everyone remembers the same places when you are in a rush, sometimes you come up empty-handed. So I did what anyone would do and started googling brunch places in NYC to get an idea of a new place to try when I came upon this website: Brunch Upon A Time.

It listed every good brunch place by area of the city and actually reminded me of some key places I have been wanting to try but always forget about when the time comes! I was so happy we slid in between reservations at a place in the Flatiron District called Almond (which did not disappoint) and I will definitely be visiting it again!

The biscuits on the table to start paired with both regular butter & apple butter were a treat while we sipped on espresso and ordered from the eclectic and delicious looking brunch menu. I ordered the kale and tomato omelette with potatoes while my friends ordered waffles with homemade nutella, duck confit hash and eggs benedict. The food was absolutely unreal and while it was a little more expensive than our Williamsburg brunch, it was worth every penny!

The wait staff was extremely nice, the vibe was pretty relaxed for Manhattan and you can’t beat the location right outside of Madison Square Park and Eataly! It even has an outdoor area which I am sure is excellent when the weather warms up (if it ever does). I highly recommend giving it a try for brunch, lunch or dinner and using that website when you are in a pinch.

Food Is Not The Reward
Sometimes to reward myself from staying on my healthy game all week, I have that dessert I want, and then that drink I want, and then that meal I want all weekend until I find myself on Sunday night gearing up to get “back on track.” I recently noticed that I was rewarding myself with food for doing well with food and that it literally made no sense…what am I…a dog? Are treats really what makes me function? I did determine, however, that the excitement for a “reward” did help me to feel like I am working towards something even if it is not an actual event so I came up with a new plan.
Reap the Rewards:
If I stick to the meal plan I setup for the week and don’t go off the “deep end” with eating or drinking or skipping the workouts I setup (unless I feel a sickness coming on), I will be able to obtain a reward each week that I am looking forward to.
Week One: take myself to a show (movie/theater/concert)
Week Two: get a manicure/pedicure/massage
Week Three: buy a new shirt/skirt that is a little snug for now
Week Four: new accessory (sunglasses/necklace/earrings)
Week Five: wear new shirt/skirt bought 2 weeks ago to new bar
Week Six: new bathing suit/beach outfit
Week one is already down and I took myself to go see Of Mice and Men (as you know). This week I am looking forward to my manicure and cannot wait to continue feeling good and confident as the warmer weather approaches. Obviously you can adjust this as needed but it is important and exciting to have things to look forward to! I used to think it had to be a race or a wedding to be my impetus to get focused but it is evident that all I need is a little push for an exciting treat (that isn’t food) to stay on track! What is your 6 week rewards plan?

Food Is Not The Reward

Sometimes to reward myself from staying on my healthy game all week, I have that dessert I want, and then that drink I want, and then that meal I want all weekend until I find myself on Sunday night gearing up to get “back on track.” I recently noticed that I was rewarding myself with food for doing well with food and that it literally made no sense…what am I…a dog? Are treats really what makes me function? I did determine, however, that the excitement for a “reward” did help me to feel like I am working towards something even if it is not an actual event so I came up with a new plan.

Reap the Rewards:

If I stick to the meal plan I setup for the week and don’t go off the “deep end” with eating or drinking or skipping the workouts I setup (unless I feel a sickness coming on), I will be able to obtain a reward each week that I am looking forward to.

  • Week One: take myself to a show (movie/theater/concert)
  • Week Two: get a manicure/pedicure/massage
  • Week Three: buy a new shirt/skirt that is a little snug for now
  • Week Four: new accessory (sunglasses/necklace/earrings)
  • Week Five: wear new shirt/skirt bought 2 weeks ago to new bar
  • Week Six: new bathing suit/beach outfit

Week one is already down and I took myself to go see Of Mice and Men (as you know). This week I am looking forward to my manicure and cannot wait to continue feeling good and confident as the warmer weather approaches. Obviously you can adjust this as needed but it is important and exciting to have things to look forward to! I used to think it had to be a race or a wedding to be my impetus to get focused but it is evident that all I need is a little push for an exciting treat (that isn’t food) to stay on track! What is your 6 week rewards plan?

Brooklyn Brunch: Le Barricou, Williamsburg

I love having friends in town for the weekend because it forces me to get out of my normal routine and try new things. One of my closest friends from my time of studying abroad in Spain was visiting this past weekend and she had a strong desire to go to Williamsburg in Brooklyn. I had not yet been to this area (besides running through it for the marathon) so I called up my friend Sara who lives in town to show us around. She had the perfect itinerary for us which started with brunch at Le Barricou on the corner of Union and Grand (right off the L train).

We had to wait over an hour and a half for a table which actually wasn’t so bad considering they had a fireplace and couches for you to relax on while you sipped on a delicious bloody mary or mimosa and waited for your table. Usually I hate to wait but the vibe in this area is so relaxed that you can’t help but just sink into the couches and feel like slipping by. It is also a testament to the food here that people are willing to wait so long for brunch!

The decor is also really eclectic and cool with candle wax dripping down the tables and old wood making you feel like you are tucked away in a cabin instead of right next to Manhattan. Finally when we sat down, we were ready to order. I got a delicious veggie egg white omelette with home fries and ordered a special side of toast and jam. I almost went for the Greek yogurt with honey or the apple and bacon omelette but was so happy with my choice! 

The food was absolutely delicious and despite the others waiting, we were never rushed or encouraged to even order. Everything was about chilling out on this rainy day which is exactly what I need on the weekends. Manhattan has some great options for restaurants but there is something about Brooklyn that feels tucked away and separate from the rest of the city. I will definitely be visiting there more often and I encourage you to do the same!

One More Cupcake (ATM) Please
Have you ever wondered how someone centered around health & fitness could name their blog “One More Cupcake Please?” Allow me to explain. I love sweets and will never fully suppress my sweet tooth so I taught myself to work hard for these things that I love. I hit my workouts hard so I can enjoy the delicious treats I crave. I will run that one extra mile so I can have that one extra cookie (although I do my best to burn more than I am taking in in that department). 
The other metaphor behind the name is that as soon as we start enjoying that one cupcake, we are already thinking about trying another one. I am guilty of this too much and I find that the more I deprive myself of those treats daily, the more I think I am entitled to have more than one when the time comes. Why are we never just happy with ONE cupcake or ONE treat or even just the ONE thing we have in life? We need to learn to be satisfied with the moment we are enjoying that delicious treat or achieving that goal instead of always focusing on one more (thing) cupcake. Make sense now?
Needless to say, this past Friday was the epitome of what this blog means to me. I have been DYING to try the new Sprinkles Cupcake ATM in the Upper East Side so I stayed away from treats all week to save up for it. That morning, I taught my 30 Spin/30 TRX class at Pedal NYC then went down to Barry’s Bootcamp in Chelsea for their Fully Body class. I made a green smoothie and had a turkey sandwich then walked up with some friends to wait in line.
Even though it is basically like your average drive through, it doesn’t make the experience any less thrilling. I also learned that they stock the ATM and then let it rip so if you get there at the end of the stock, you only have a few options. Luckily, we waited 20 minutes for them to load it before we got the best of the bunch.
Basically you go up to the screen, choose your flavor (everything from Red Velvet to Lemon Meringue to Cuban Coffee) then swipe your card and a video screen shows you that it is grabbed from the warehouse and delivered right to you. A little door opens up and there is your cupcake of choice neatly wrapped in a little box. My two friends and I did ours all separately and it was equally as thrilling every time. There were news cameras and people coming by taking pictures aka it was quite the event.
The cupcake was $4.25 and I probably won’t feel the need to visit the ATM again but it was still worth the effort and the excitement to see it for myself. I went with the Red Velvet but any of their cupcakes are delicious (you can also just go right into the store and see for yourself). But now it is time to get back to it for a new week! What is your workout/nutrition plan this week?
Weekly Workout Schedule
Take a Fitness Class with ME!

One More Cupcake (ATM) Please

Have you ever wondered how someone centered around health & fitness could name their blog “One More Cupcake Please?” Allow me to explain. I love sweets and will never fully suppress my sweet tooth so I taught myself to work hard for these things that I love. I hit my workouts hard so I can enjoy the delicious treats I crave. I will run that one extra mile so I can have that one extra cookie (although I do my best to burn more than I am taking in in that department). 

The other metaphor behind the name is that as soon as we start enjoying that one cupcake, we are already thinking about trying another one. I am guilty of this too much and I find that the more I deprive myself of those treats daily, the more I think I am entitled to have more than one when the time comes. Why are we never just happy with ONE cupcake or ONE treat or even just the ONE thing we have in life? We need to learn to be satisfied with the moment we are enjoying that delicious treat or achieving that goal instead of always focusing on one more (thing) cupcake. Make sense now?

Needless to say, this past Friday was the epitome of what this blog means to me. I have been DYING to try the new Sprinkles Cupcake ATM in the Upper East Side so I stayed away from treats all week to save up for it. That morning, I taught my 30 Spin/30 TRX class at Pedal NYC then went down to Barry’s Bootcamp in Chelsea for their Fully Body class. I made a green smoothie and had a turkey sandwich then walked up with some friends to wait in line.

Even though it is basically like your average drive through, it doesn’t make the experience any less thrilling. I also learned that they stock the ATM and then let it rip so if you get there at the end of the stock, you only have a few options. Luckily, we waited 20 minutes for them to load it before we got the best of the bunch.

Basically you go up to the screen, choose your flavor (everything from Red Velvet to Lemon Meringue to Cuban Coffee) then swipe your card and a video screen shows you that it is grabbed from the warehouse and delivered right to you. A little door opens up and there is your cupcake of choice neatly wrapped in a little box. My two friends and I did ours all separately and it was equally as thrilling every time. There were news cameras and people coming by taking pictures aka it was quite the event.

The cupcake was $4.25 and I probably won’t feel the need to visit the ATM again but it was still worth the effort and the excitement to see it for myself. I went with the Red Velvet but any of their cupcakes are delicious (you can also just go right into the store and see for yourself). But now it is time to get back to it for a new week! What is your workout/nutrition plan this week?

Weekly Workout Schedule

Take a Fitness Class with ME!

Five Things Friday

I cannot wait to visit the new Cupcake ATM this afternoon and finally see what I try what I have been waiting for! I remember reviewing this in Beverly Hills years ago and wishing one day I would get a chance to see it in the flesh until Sprinkles Cupcakes in NYC released their announcement to build it last year! I promise to update you on the results next week but for now let’s get to Five Things Friday!

1. Blue Hair Don’t Care

Bumble to Bumble dropped off some goodies for us at lululemon this week to try out including the newest crazy: spray chalk. I have seen this in a few magazines lately and even on some celebrities and I am not going to lie..it was pretty fun to wear! It is literally spray chalk that comes right out whenever you want it! So far they have blue, green, pink and purple.

2. Sparkling Coconut Water

La Croix Sparkling Water is my new jam. I love having one after my lunch to curb my need to have a snack afterwards. In fact, the coconut flavor has enough sweetness to it that it actually helps me not to have chocolate after I eat (which is a routine I am trying to break). There are other flavors like Lime, Cranberry and Orange so give it a try!

3. Stuffed Cupcakes?

HOLY CRAP as if I didn’t know cupcakes could get even better, people are now stuffing them with all kinds of stuff! The cupcake above is Chocolate stuffed with a Cadbury Egg…ummm what? I even read this article with more ridiculous combinations like a red velvet cupcake stuffed with oreos and peanut butter? I am going to have to fast for a week to eat one of those…

4. Tan Towels

GAME CHANGER for the way this weather has been going lately. I hate being pale but I refuse to go tanning and I find it difficult to stop my life for an evening if I decide to get a spray tan (since you can’t sweat in the gym after it) so when my friend turned me onto these tan towels, I knew I had to try it! You literally wipe it on your face, arms, neck, wherever you want a little shine and it will stay for a few days! It dries quick and you can do it before you leave the house.

5. Surfset Fitness: My Newest Certification

I talked about this unique workout a few months ago and finally found a certification in my area to get! One of the gyms I work at is looking for instructors to add this to the gym and are training us for free! I cannot wait to learn more about this crazy stability workout and then be able to share it with the community. Stay tuned for more and have a great weekend ;)

6 PACK SUMMER
I am OVER talking about it being cold out. My friends and I were all admitting how unmotivated we felt this winter because of the weather and we are DONE letting that effect our workout schedules. So we are all on a group text holding eachother accountable for workouts and healthy meals and it helps so much to have people to do it with! Plus, we are making an effort to meet up for workouts so we have someone getting us up in the morning too. I highly recommend it!
No matter how cold it is outside, it is time to get focused on summer bathing suits and dresses and use those images to stay motivated. 2 weeks ago I attended Ray’s Core RX/N class @ Pedal NYC and I was literally sore for a week after. It woke up my abs and reminded me how much work I have to do before Memorial Day. I highly recommend attending his class at 9:30am on Friday mornings or at least trying some of the moves you see above. That’s me in the camo in the bottom/middle photo.
UP YOUR GAME this month with some of my easy to use tabs!
Burn Those Cupcakes: If you are looking to change things up in the gym or even to get a sweat in at home, check out this tab with easy to navigate workouts. You can do the circuits through as many times as you choose with minimal to no equipment.
Recipe of the Month: We all know that eating right is even more important than working out and even if we are eating relatively healthy, we tend to get hung up on the recipes we know. Why not make healthy living more exciting and try something new?
Exercise of the Month: There are classes we love and go to every week and sometimes your body can plateau once it gets used to a certain workout. Step outside your comfort zone and give one of these cool workouts a try, you may find something new to love!
Always an Athlete: When I am feeling unmotivated, I love to read inspirational stories by my favorite athletes to get pumped up to get back in the game! The best is when they are everyday athletes like you an me..makes you feel like you can do anything you put your mind to!
LETS DO THIS!!!! NO EXCUSES!! START NOW!!!

6 PACK SUMMER

I am OVER talking about it being cold out. My friends and I were all admitting how unmotivated we felt this winter because of the weather and we are DONE letting that effect our workout schedules. So we are all on a group text holding eachother accountable for workouts and healthy meals and it helps so much to have people to do it with! Plus, we are making an effort to meet up for workouts so we have someone getting us up in the morning too. I highly recommend it!

No matter how cold it is outside, it is time to get focused on summer bathing suits and dresses and use those images to stay motivated. 2 weeks ago I attended Ray’s Core RX/N class @ Pedal NYC and I was literally sore for a week after. It woke up my abs and reminded me how much work I have to do before Memorial Day. I highly recommend attending his class at 9:30am on Friday mornings or at least trying some of the moves you see above. That’s me in the camo in the bottom/middle photo.

UP YOUR GAME this month with some of my easy to use tabs!

  • Burn Those Cupcakes: If you are looking to change things up in the gym or even to get a sweat in at home, check out this tab with easy to navigate workouts. You can do the circuits through as many times as you choose with minimal to no equipment.
  • Recipe of the MonthWe all know that eating right is even more important than working out and even if we are eating relatively healthy, we tend to get hung up on the recipes we know. Why not make healthy living more exciting and try something new?
  • Exercise of the MonthThere are classes we love and go to every week and sometimes your body can plateau once it gets used to a certain workout. Step outside your comfort zone and give one of these cool workouts a try, you may find something new to love!
  • Always an Athlete: When I am feeling unmotivated, I love to read inspirational stories by my favorite athletes to get pumped up to get back in the game! The best is when they are everyday athletes like you an me..makes you feel like you can do anything you put your mind to!

LETS DO THIS!!!! NO EXCUSES!! START NOW!!!

Healthy Samoas? Amen!!
I am obsessed with the blog Chocolate Covered Katie because she has a found a way to bring down the calories and up the healthy content of my favorite desserts. She has a sweet tooth like me but has a found a way to perfect it without the guilt…teach me your ways Katie!! Anyway, I was super upset that I did not get hooked up with Girl Scout Cookies this year (probably for the better) but when I saw that she found a way to make my favorite cookies a little healthier? I knew I had to post! Check her blog out if you haven’t already (all pictures & recipe are hers): Chocolate Covered Katie.
Healthy Samoas Bars or Cookies
by: Chocolate Covered Katie
Base:
         2 cups walnuts
         1 cup unsweetened, shredded coconut
         1/4 cup raw honey (or agave for vegans)
         1 tsp pure vanilla extract
         1/4 tsp salt
In a food processor, pulse the walnuts and coconut together until in fine crumbs.  Add in the honey, vanilla, and sea salt, and process until a moist dough forms. Press the dough into a parchment lined 9×9″ baking pan.
Topping:
         1 1/2 cups dates, soaked 10 minutes in hot water
         1/2 cup full-fat canned coconut milk
         1 tsp pure vanilla extract
         1/8 tsp salt
         1 1/2 cups unsweetened, shredded coconut
Toast the coconut at 350ºF for 5-8 minutes or until golden (be careful not to burn).  Allow it to cool while you make the “caramel” topping. Drain the soaked dates and pulse in a food processor until a paste forms. Add the coconut milk, vanilla extract, and salt, and process until smooth. Add the coconut and pulse again until just combined. Scoop out the coconut “caramel” mixture, and spread it evenly across the top of the base. Cut into squares, then transfer to the freezer for 15 minutes, or until set.
For the chocolate base and topping:
         1 1/2 cups dark chocolate chips
Melt on the stovetop, or place the chips in a microwaveable bowl, and microwave at 30-second intervals, stirring in between, until fully melted. Remove the samoas from the freezer, and dip each into the chocolate to coat the bottom.  Once dipped, transfer to a parchment-lined baking sheet and repeat the process with each cookie. When all samoas are dipped, re-melt the remaining chocolate (if it has hardened), then transfer to a small ziplock bag, using a rubber spatula.  Snip off one corner of the bag, and drizzle the chocolate over the bars. Return to the freezer for 15 minutes to set the chocolate, then transfer to an airtight container and store leftovers in the freezer.

*If you’d prefer cookies over bars, follow the above recipe but roll out the dough with a rolling pin and cut it into circles.  Use a smaller circle to cut out the centers to make a ring.  The circles may crumble slightly, so just press them back together when cutting/transferring. If you make cookies, you’ll want to freeze the dough after cutting so the circles are easier to handle. Then top each individual base with the caramel mixture, freeze again, then dip and drizzle with chocolate.

Healthy Samoas? Amen!!

I am obsessed with the blog Chocolate Covered Katie because she has a found a way to bring down the calories and up the healthy content of my favorite desserts. She has a sweet tooth like me but has a found a way to perfect it without the guilt…teach me your ways Katie!! Anyway, I was super upset that I did not get hooked up with Girl Scout Cookies this year (probably for the better) but when I saw that she found a way to make my favorite cookies a little healthier? I knew I had to post! Check her blog out if you haven’t already (all pictures & recipe are hers): Chocolate Covered Katie.

Healthy Samoas Bars or Cookies

by: Chocolate Covered Katie

Base:

  •          2 cups walnuts
  •          1 cup unsweetened, shredded coconut
  •          1/4 cup raw honey (or agave for vegans)
  •          1 tsp pure vanilla extract
  •          1/4 tsp salt

In a food processor, pulse the walnuts and coconut together until in fine crumbs.  Add in the honey, vanilla, and sea salt, and process until a moist dough forms. Press the dough into a parchment lined 9×9″ baking pan.

Topping:

  •          1 1/2 cups dates, soaked 10 minutes in hot water
  •          1/2 cup full-fat canned coconut milk
  •          1 tsp pure vanilla extract
  •          1/8 tsp salt
  •          1 1/2 cups unsweetened, shredded coconut

Toast the coconut at 350ºF for 5-8 minutes or until golden (be careful not to burn).  Allow it to cool while you make the “caramel” topping. Drain the soaked dates and pulse in a food processor until a paste forms. Add the coconut milk, vanilla extract, and salt, and process until smooth. Add the coconut and pulse again until just combined. Scoop out the coconut “caramel” mixture, and spread it evenly across the top of the base. Cut into squares, then transfer to the freezer for 15 minutes, or until set.

For the chocolate base and topping:

  •          1 1/2 cups dark chocolate chips

Melt on the stovetop, or place the chips in a microwaveable bowl, and microwave at 30-second intervals, stirring in between, until fully melted. Remove the samoas from the freezer, and dip each into the chocolate to coat the bottom.  Once dipped, transfer to a parchment-lined baking sheet and repeat the process with each cookie. When all samoas are dipped, re-melt the remaining chocolate (if it has hardened), then transfer to a small ziplock bag, using a rubber spatula.  Snip off one corner of the bag, and drizzle the chocolate over the bars. Return to the freezer for 15 minutes to set the chocolate, then transfer to an airtight container and store leftovers in the freezer.

*If you’d prefer cookies over bars, follow the above recipe but roll out the dough with a rolling pin and cut it into circles.  Use a smaller circle to cut out the centers to make a ring.  The circles may crumble slightly, so just press them back together when cutting/transferring. If you make cookies, you’ll want to freeze the dough after cutting so the circles are easier to handle. Then top each individual base with the caramel mixture, freeze again, then dip and drizzle with chocolate.

Spring Fever SPIN
Finding the perfect music for each class is a TOUGH job (I know, life is so hard, right?) but it’s true that the right music can transform a class from a good one to a great one so in my opinion, it is worth the agony and the money that I spend on music each week. I teach a wide range of classes from high energy spin, bootcamp and kickboxing to more strength training like definitions, abs and TRX to personal one-on-one classes in a quiet gym. Every class calls for a different energy, a different age range of people and a different pace which makes it difficult to ever use the same playlist for multiple classes.
Therefore, I spend my evenings compiling playlists that make each class unique and specialized which I know my classes enjoy (as do I) so it makes the hard work well worth it. I get song inspirations from my friends and co-workers, from iTunes hot 100, from spotify and from the occasional Shazam in a retail store. My favorite thing to do is to find remixes and mash-ups with tons of artists to satisfy every taste under the sun! This can also lead me towards theme classes where I will fully get decked out if the occasion calls for it.
If you are a spin instructor yourself or just like to hop on the bikes when you are at the gym, let me break down the beginning of my workout to give you a taste of what you can expect…
Good Feeling

Warm-up in the saddle adding a half a turn on the bike every 30 sections with 30 section speed spurts on every chorus

Infinity Guitars

Tempo ride staying on the beat the entire ride in 3rd position. Pushing your hips back over the seat and forward for 4 counts each then speeding it up to 2 counts on the chorus

Looking Hot

Part 1 of a 2-part hill. Adding a half a turn every minute in 3rd position with 3-30 second sprints at every chorus.

Beating Heart

Part 2 of the hill. Stay on the tempo as you add 1 full turn every minute to the top!

Temperature

Jumps! 8 counts in the saddle followed by 8 counts in 2nd position. Switch it up to 4 counts on the chorus then back to 8 for the verses. Pick the speed up on the 4 counts!

If you want more where that came from…come take a class for yourself! Email me at one more.cupcake@yahoo for some free passes.

Spring Fever SPIN

Finding the perfect music for each class is a TOUGH job (I know, life is so hard, right?) but it’s true that the right music can transform a class from a good one to a great one so in my opinion, it is worth the agony and the money that I spend on music each week. I teach a wide range of classes from high energy spin, bootcamp and kickboxing to more strength training like definitions, abs and TRX to personal one-on-one classes in a quiet gym. Every class calls for a different energy, a different age range of people and a different pace which makes it difficult to ever use the same playlist for multiple classes.

Therefore, I spend my evenings compiling playlists that make each class unique and specialized which I know my classes enjoy (as do I) so it makes the hard work well worth it. I get song inspirations from my friends and co-workers, from iTunes hot 100, from spotify and from the occasional Shazam in a retail store. My favorite thing to do is to find remixes and mash-ups with tons of artists to satisfy every taste under the sun! This can also lead me towards theme classes where I will fully get decked out if the occasion calls for it.

If you are a spin instructor yourself or just like to hop on the bikes when you are at the gym, let me break down the beginning of my workout to give you a taste of what you can expect…

Good Feeling

Warm-up in the saddle adding a half a turn on the bike every 30 sections with 30 section speed spurts on every chorus

Infinity Guitars

Tempo ride staying on the beat the entire ride in 3rd position. Pushing your hips back over the seat and forward for 4 counts each then speeding it up to 2 counts on the chorus

Looking Hot

Part 1 of a 2-part hill. Adding a half a turn every minute in 3rd position with 3-30 second sprints at every chorus.

Beating Heart

Part 2 of the hill. Stay on the tempo as you add 1 full turn every minute to the top!

Temperature

Jumps! 8 counts in the saddle followed by 8 counts in 2nd position. Switch it up to 4 counts on the chorus then back to 8 for the verses. Pick the speed up on the 4 counts!

If you want more where that came from…come take a class for yourself! Email me at one more.cupcake@yahoo for some free passes.

Don’t You Want S’More?

This weekend was such a tease! Saturday was beautiful and made me want to be outside forever and Sunday was freezing and forced me to bundle up…and now there is more SNOW in the forecast this week? What happened to it being the first day of SPRING last week?! Say a prayer that this is all a big joke and we will wake up tan and ready for the beach…

Saturday morning I attended the first outdoor workout by Throwback Fitness. These two guys, Brian & Ryan, have really found their niche in the fitness world. They are taking things back to old school gym class with their workouts and I had so much fun during their workout! I ran 1 1/2 miles to meet them from my apartment to the East River Park. We then partnered up and completed a 16 minute circuit of one lap around the track while our partner did pushups, sit-ups, jumping lunges, shoulder taps and swimmer abs. Then we picked up where they left off as they went running. We finished with a game of capture the flag with burpees and squats mixed in before we could go run for their flag. It was a blast and it was one of those workouts where you don’t realize how hard you are working until it’s over!

Then I had a delicious Spanish-style brunch with my aunt and cousin before my friend Megan came into the city for a day of exploring! We stopped at a few different restaurants in my area for drinks, walked the high line and ended up at The Sugar Factory in the Meatpacking District with this bubbly cauldron drink complete with real lollipops and a s’mores crepe to satisfy her craving for s’mores. It was so delicious and filled us up enough before a night of dancing with friends later that evening!

Although everything was delicious, I am realizing I may be giving into my indulgences a little too much lately so I am getting my brain refocused for the week ahead and making sure that when I do indulge, it is really worth it and not just for the sake of it being around. Do you deal with those temptations too? Now let’s make our Weekly Workout Plan as I gear up for my 15K race this weekend…and come take a Class with ME!!

Five Things Friday!!

So excited that the warmer weather is rolling in! New York City is so much more fun in the nicer weather and so is commuting! I love being able to walk everywhere and really enjoy the back and forth instead of ducking into the subway every 5 minutes. Now let’s celebrate with Five Things Friday!!

1. Baby Bun is OUT!!

One of my closest friends and running buddies Ashley and her husband brought a beautiful baby into the world yesterday! I am so excited for them to begin this next journey as parents and I cannot wait to get to know little Jennie! Ashley kept her workouts up during her pregnancy and I bet this little girl will be running marathons before you know it! Read about Ashley’s journey on her blog RunningBun. CONGRATS!!!!

2. Fitness Friends are the Best Friends

I love how small the fitness community can be once you really start to make your way. I have made so many inspiring and amazing friends in the fitness world who have continued to encourage me to stick with it! There are bumps along the way, as there is with every career path you are passionate about, but knowing that I am surrounded by so many people who have made it work is what keeps me going :) Here are some of my fellow Under Armour instructors promoting our new gym!

3. My First Acai Bowl

I have been hearing a lot of hype around the acai bowl lately (acai is a berry that helps with digestion and is great for your immune system) and I decided to finally give it a try! Basically this one is acai, banana, apple cider, spirulina, kale and vanilla protein powder blended and topped with bananas, granola and blueberries. Basically, it is a smoothie on speed. It filled me up and was a delicious treat but I think I may enjoy my smoothies a little more..

4. First Run of Spring!!

So happy I got out and moving yesterday after work with my friend Kvehl on the West Side Highway. Despite the extreme winds at times, it was a beautiful 6 miles that made me even more excited for the weather to keep warming up. I also have a 15K race next Sunday, the NJ Half Marathon at the end of April and the Brooklyn Half Marathon in the middle of May to look forward to! I am so excited to have some goals to work towards before summer :)

5. Marathon FOMO

So after running the marathon last year I told myself I would take a year off and maybe pick another city like Chicago or even Paris to run my next one. But then I kept getting emails to register for the marathon lottery and had so many people getting guaranteed entry from last year that I knew once the race started rolling around, I would have serious FOMO (Fear Of Missing Out) and I would wish I just gave the lottery another try. So call me an idiot if you want but it could happen again…