Tuesday, December 29, 2009

It's almost 2010!...How fast time flies!

I'm taking some time to reflect on what 2009 meant to me. This past year, I rented my own studio, let go of things that held me back, met new people that were positive influences on my personal and professional life and advanced my education with two new certifications (RKC - Russian Kettlebell Cert and Crossfit).

I spent time with my father who suffers from Crohn's and tried to educate him on how to make small changes that might give him better days. I volunteered and supported local charities that strive to make a difference in the lives of those living with digestive diseases and cancer.

From those experiences, I further tweaked my own health habits. As always, I continue to learn so that I can share information with clients, friends and family.

On that note, I began to wonder what it takes to get an individual to change, grow, learn and move forward. When does the "ah ha" moment come? Do most of us wait for it to smack us in the face and hurl us into reality? When it stares us down, why do some ignore it? Why do we stay stuck?

Fear of change, insecurities, lack of support/motivation/resources...the list goes on!

Do you need to change a habit (quit smoking or that afternoon soda)? Is your job fulfilling? Are your relationships as good as they could be? Could you stand to take better care of yourself in order to take care of those around you?

A client of mine who was lacking any form of exercise had his "ah ha" moment when he tried to run after his two year old and found himself out of breath after only going about two blocks. He now runs 3 to 4 days a week; has lost over 20lbs and has much more energy for his kids.

One of my female clients was so misinformed about nutrition that she began gaining weight instead of shedding it. She asked for nutritional guidance. I armed her with some suggestions on what, when and how to eat. She's lost 10lbs, her clothes fit better and she feels more confident.

Another male client realized his stress level and lifestyle were out of whack when he kept getting chest pains and wasn't sleeping at night. He had been eating poorly and cutting back on exercise. He had stopped taking time out for his health and well-being. It took a night in the hospital to get him back on track.

In the year ahead, find time for yourself. Create a better support system to keep you on track. Remove the obstacles that keep you from being your very best. Do it for yourself first. Your family, friends and employers will reap the rewards as well.

I find I'm taking bolder steps as I get older and only wish I had the courage to do that earlier. Develop a mantra that pulls you out of the hole called "self doubt."


Have a fabulously healthy, happy and productive 2010!

a.k.a. "Fit Vixen"

Wednesday, September 9, 2009

Balanced Body

Weigh in, Workout and Walk out
with Nutrition Tricks and Tips!

Limited to a small group setting,
these 45-minute, 2 day a week sessions
will help you burn calories and tone your body.
You'll also receive healthful, realistic options
for your day to day nutrition.
Set up the days and times that work for you by calling
Michelle at 609-827-6763. Then you can register online!

8 weeks/$320.00

Get Ready to See Results!

Wednesday, July 29, 2009

From the ever popular 5k and 10k's to the sprint and olympic distance triathlon and duathlons, you will find something going on almost every weekend from the beginning of May to mid-November.

So, put on your running shoes, bike helmet or wetsuit and start getting ready for the events that call your name!


You will also find many running and multi-sport events on

http://www.njshorerun.com/race-calendar and http://www.trifind.com/

So, pick something that you want to finish and GET THE T-SHIRT!

Enjoy the journey to a better, healthier you!

Saturday, June 20, 2009

Creamy Lemon Shrimp

Tofu noodles replace pasta, so you don't need to boil water. Plus, this comforting dish offers nearly one third of your day's calcium, via the yogurt and broccoli.

1/2 cup nonfat plain yogurt
1/4 cup reduced-fat sour cream
1/4 cup chopped fresh chives
1/4 cup chopped fresh tarragon
2 cloves garlic, finely chopped
2 teaspoons Dijon mustard
1 teaspoon olive oil
2 teaspoons sugar
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
2 medium lemons
1 pound cooked shrimp (any size)
2 cups broccoli florets, cut into 1/2-inch pieces
2 cups arugula
1 bag (8 ounces) tofu noodles, rinsed and drained (found in the Asian section of grocery store)

Preparation: Place yogurt, sour cream, chives, tarragon, garlic, mustard, oil, sugar, salt and pepper in a bowl. Zest lemons over bowl. Juice 1 lemon into bowl. Whisk until smooth. Add shrimp, broccoli, arugula and noodles. Toss to coat and serve with remaining lemon, cut into wedges, if desired.

Nutritional Information: Makes 4 servings

Per serving: 218 calories, 4.9 g fat, 1.8 g saturated, 17 g carbohydrates, 3.9 g fiber, 28.8 g protein

Nutritional analysis provided by Self

Friday, June 5, 2009


Kettlebell Classes
Wednesdays and Fridays
Huntington Avenue & the Beach in Margate

Change your Life!
Michelle Kori Frank, Russian Kettlebell Certified instructors (RKC), take you through a calorie-blasting, body-shaping, life-changing workout that will leave you wanting more!

Visit http://www.fitvixen.net/schedule_events.html to register ONLINE!

Saturday, February 21, 2009

New Training Location!

I'm happy to announce that I've finally opened my own space to train clients and teach classes.

I hope you'll stop by and check out the studio which is located at 7809 Ventnor Avenue in Margate. It's right between the tailor and Hot Bagels. The current signage belonged to an architect. I'm working on a new sign.

The most important thing was getting my hard-working clients in there and out of my dining room! (BIG THANK YOU!!! to everyone who endured the small space while I found us a new place to call home!)

Along with traditional training methods and tools, we're working with kettlebells, suspension trainers, BOSU balance trainers and ballast balls, barefoot and balance techniques, and, my favorite, body strength exercises. The goal is to provide safe, effective and fun workouts that enable each person to become healthy and fit in the way they feel most comfortable.

Classes will be forming in the Spring. The focus will be on connecting the mind with the body. "It all has to work together in order to work you better!" Boot camp/cross-training workouts, yoga and pilates, kettlebells...it's in the works and it's all for you!

Various workshops will also be offered throughout the year. Clothing and other fitness related gear is in the works too!

If you have any suggestions or requests, please send me an e-mail at fitvixen@msn.com There will be a grand opening sometime in the Spring. Stay tuned!

And, remember, "Challenge your body...EVERYDAY!"

Tuesday, January 27, 2009

Happy New Year!

I hope you have set new goals for the year ahead or are continuing to work on those already in place!

Whether you want to lose weight, increase endurance, gain strength or learn to decrease stress, making and keeping fitness and health related goals can be done.

Recruit positive people and surround yourself with things that will enable you to be successful. Make an appointment with your doctor for a check up. Schedule your workouts like you would a meeting or some other important item. If it's in your schedule, you're more apt to follow through.

Fuel your body right. Foods can congest us; make us function poorly and damage our precious bodies. Try to eat clean most days of the week. Are you getting your fruits and veggies, lean proteins and healthy fats into every meal? Probably not. Try to take a look at what you're about to eat and think it through. Will this enable me to have energy throughout my day? Or, is it going to slow me down and make me feel like taking a nap? You choose. Make a conscious effort to improve your eating habits.

Water...DRINK IT! By the time you realize you're thirsty, your body is already dehydrated. Sip it throughout the day. It keeps your digestive track running, your mind working, your skin moist and helps keep you full which keeps you from reaching for a bag of snacks!

Take time out for yourself and learn to let go...yes, let go! You can't control everything and not wind up stressed out. Do you feel your shoulders creeping toward your ears? Are your hands forming fists? Are your toes curled up inside your shoes? RELAX...BREATHE...Ahhh! That's it! Five minutes of peace and quiet will get you through the rest of the day.

Get your zzz's...Try to get 6-8 hours of sleep each night. Create a calming atmosphere that will allow you to drift off and get rest. Our bodies recover and regenerate during slumber. Disruptive sleeps patterns cause stress and wear and tear on our bodies in addition to what goes on to them during the day. Need help and counting sheep isn't doing it? Turn off the tv and lights. Try some deep breathing; focusing on your breathe can relax the mind. Add in some yoga postures such as Happy Baby, Goddess Pose or Corpse Pose. These postures can relieve stress and tension in the body which may enable you to find sleep more quickly.

It is not selfish to take care of yourself. It's beneficial to those around you as well. If you feel good inside and out, you will be a better employee, friend and family member.

So, if you haven't started, start the New Year over TODAY! Recommit to goals already in progress or set new ones. And remember:
"Challenge yourself...EVERYDAY!"