Lower Body Sculpt Preview

Lower-Body-Sculpt

To tone and sculpt your lower body, booty and legs you should create variety in your routine. 

Check out the preview video here or watch the full-length version as a member on my All Access Subscription. 

Not a member? Click the All Access tab to get started on your free 7-day trial! I guarantee you'll love it.  

Have a great workout!

xx, Serena

Electrolye Replacement Ft. Olivia Neely

For many people, a poor diet that’s high in processed foods containing lots of sodium, but low in other electrolytes like magnesium or potassium, paves the way for a dangerous imbalance. Make simple dietary changes like cutting back on junk foods, takeout and restaurant foods and instead cooking more fresh foods at home, focus your diet around whole, unpackaged foods — especially plenty of vegetables and fruits that provide potassium and magnesium like: leafy greens, cruciferous vegetables, starchy vegetables like sweet potatoes or squash, bananas, and avocados. To prevent dehydration and restore electrolytes, focus on these foods — which are some of the most hydrating due to being very water-dense:

 

  • Coconut water
  • Celery
  • Watermelon
  • Cucumber
  • Kiwi
  • Bell peppers
  • Citrus fruit
  • Carrots
  • Cultured dairy (amasai/kefir/yogurt)
  • Pineapple
  • Getting Calcium! To obtain enough calcium naturally without needing supplements, consider adding high-quality and ideally raw dairy products to your diet if you can tolerate them. 

No need to run and grab a sports drink or NSAID (non-steroidal-anti-inflammatory-drug)—instead start by adding electrolyte rich foods to your meals and snacks and supplement foods like...

Sweet potatoes and coconuts for potassium. 

Spinach and sunflower seeds for magnesium. 

Beef and olives for sodium.

Or try this simple to make homemade electrolyte replacement from Wellness Mama https://wellnessmama.com/2575/natural-sports-drink/


To learn more about Olivia and what she does check out the video her and I made together on comprehensive blood tests and what they tell us about our diet. 

She is featuring a deal on how to get started with your own blood test through Boston HeartShe's offering the test featured in the video and ONE office visit with her to review it and get a plan together for $250. Email her to get started: nutrition.modaycenter@gmail.com

July Nutrition + Events

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Let's talk nutrition!
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Hey guys! Hope the month is going well and you're all enjoying the warm weather. I've been seeing so many of you checking in from airports, taking amazing adventures - how cool! We just booked travel to London + Bermuda + NYC. I'm totally looking forward to the idea of seeing new places. Don't let travel be a total excuse to drop off your healthy routine, though! Watch that nutrition, make great choices, take a run around block or workout in your hotel room. Let your environment be an inspiration to get creative with your activities. Have fun no matter what and I'll see you online <3 
National Tequila Day is July 24th! Get extra festive with my favorite skinny margarita recipe. 

My Go-To Tequila Recipe

I like to keep things really easy when it comes to drinking. I take the Skinny Marg to the max by asking for extra light agave, a thin layer of salt around the rim and extra lime to take out that bite that comes from the liquor. I don't need to have too many to feel the effects + I don't have that plastic-like after taste in my mouth that would come from those pre-made mixers! Yuck. Stick to fresh ingredients and you'll be in the clear. Add jalapeño if you want that extra fi-yah!
Continue reading...

Cheers and enjoy responsibly!

Want more healthy and creative drink ideas? Watch an episode of my Drunk + Healthy series here

 
DRUNK + HEALTHY VIDEO
New month, new fruits and veggies! June is full of refreshing foods to keep you cool. I'm totally on a raspberry + blackberry kick right now. They're awesome snacks + in shakes!

Here's your July produce guide:
 
Apricot Cherry Cucumber Fennel
Artichoke Peach Swiss Chard Blackberries
Raspberries Strawberries Zucchini Sugar Snap Peas
 
How to drop fat + The myth around carbohydrates
I had the chance to meet with Olivia Neely from the Moday Center in Philadelphia where we talked about frequently asked questions we get from clients! To no surprise it's always about fast weight loss and carbs. Know your stuff guys. Nutrition is everything. Learn more in our coaches corner, here in this video feature :)
Music & Mist Summer Concert Series
Pack a healthy picnic dinner and head over to my favorite park, Julian Abele Park for some live music! Come hang out on Friday July 28th from 6-8pm! I'll be hosting a SerenaFit table offering cool treats from Core, Rodan + Fields + Sip N Glo! Event information here.

Summer HIIT Classes
Want to workout with me outside? Join me for my Summer HIIT classes @ Julian Abele Park on 22nd & Carpenter. Bring a mat. All are welcome so grab a friend! All classes are $10 - Venmo accepted. Check my website for class dates and up to date class information on my Facebook Page.
  • Thursday, July 13, 7pm
  • Friday, July 21, 6:15am
  • Friday, July 28, 6:15am
  • Friday, August 4, 6:15am
Live Online Workout Schedule
Find live workout classes on the subscription, featuring boxing, pilates, cardio, yoga and strength training. Not a member?
Try SerenaFit OnDemand today!
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My Go-To Tequila Recipe

I like to keep things really easy when it comes to drinking. If I'm imbibing, I'm enjoying my time off; taking in new conversation, connecting with friends and family, staying away from my cell phone etc. I don't want to have to worry too much about how much sugar or junk is being added to my adult beverage, so I avoid it altogether. 

I take the Skinny Marg to the max by asking for extra light agave, a thin layer of salt around the rim and extra lime to take out that bite that comes from the liquor. I don't need to have too many to feel the effects + I don't have that plastic-like after taste in my mouth that would come from those pre-made mixers! Yuck. Stick to fresh ingredients and you'll be in the clear. 

Here's the recipe. Make it at home, or ask for it next time you're at a taco night! 

  • 2-3 parts tequila
  • 1/2 tbsp agave nectar 
  • fresh lime juice to taste
  • ice 

Mix, add salt on the rim and seltzer water to fill to the brim. Garnish with 2 lime wedges.

Enjoy responsibly!

Want more drink ideas?

Watch an episode of my Drunk + Healthy series where we get really creative :) 

 

Happy July!

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Summer Fit Lovin'
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Whew! Time is moving yall. Thanks to all of you who take the time to open and read my newsletters. We've gotten a lot done behind the scenes these past few months and I'm so excited for it to to continue. Bring it on Summer!

I encourage you all to really focus in on that work/life balance this month. I found myself crashing about two months ago where I was forced to rearrange a lot. I bought a white board at Walgreens - a small binder sized white board - and mapped out what I needed to shift in my schedule in order to get some time back. Things look different when you get them off your computer and out of your head, ya know? Because I took control over the disorganization, I'm now finding myself with time to practice language, plan more efficient workouts, sit outside in the beautiful backyard space I've invested in, and read! Sounds minuscule, but holy mental clarity! You must try and do this. 


I'm wishing you all an incredible, July 4th holiday. Be safe. Don't set off fireworks in your backyard - stick to sparklers :) I will see you on the All Access Subscription or around town.

Cheers to your health 

<3 Serena

We have so much downtime in the summer -- lots of traveling, celebrations, and vacations. However, with all that sometimes summer goes by way too fast. Remember to take a moment to slow down and unwind. Anticipate those moments of calm where you get to eat a good meal alone, have a small mindless chat with a friend, sip some tea and reflect or catch up on a good book before bed.

Need tips to unwind? Try these three tips to unwind on the SerenaFit blog.

TIPS TO UNWIND

I'm so obsessed with matcha! It's delicious and has a lot of health benefits. One cup of matcha is the equivalent of drinking 10 regular cups of green tea which is a major metabolism booster and fat buster. Yay for that!

Thanks to the Olivia at the Moday Center, we have this easy and yummy Vanilla Bean Matcha Latte recipe to try. Make it iced on hot days!  Follow the link here to whip this up asap and enjoy!  Details on the blog

RECIPE
Get your sweat on wherever you want with our live online classes on Google Hangout. Review the full schedule here!

Want to workout outdoors with me? Be on the look out on my Facebook Group for more group outdoor classes. All classes $10.  Meet @ Julian Abele Park on 22nd & Carpenter. Bring a mat. All are welcome so bring a friend!

My Outdoor Workout Schedule
  • July 7, 6:15am
  • July 14, 6:15am 
  • July 21, 6:15am
  • July 28, 6:15am
Links I love around the web + on the website: 
  1. The Top Ten Natural Beauty Products at Sephora Right Now
  2. Start Your Solstice Right With Squirl's Veggie-Heavy Fritata
  3. These Summery Mocktails Bring The Bubbles—And so Much More
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Copyright © SerenaFit 2017. All rights reserved.
www.serenafit.com
Serena@serenafit.com

Fitting in Fitness on Your Next Work Trip

Working out when you’re traveling for work can be a challenge. The idea of getting up early can be almost unimaginable. You want to stay in bed, relax and maximize your sleep time. I totally understand! But when it comes to staying fit, be savvy. Prioritize your workouts so you are able to have a productive day, stick with the healthy habits you’ve created back at home and focus on eating healthy throughout the day.

A lot of companies and hotels are now getting into the travel workout industry, offering clients options to make it a lot easier to break that sweat when you’re in-between meetings + events. Everything from in-room gyms, to free yoga, being healthy while traveling is easier than ever. Here are a couple of ideas to get your heart pumping the next time you’re traveling:

Stay at a hotel that offers fitness amenities. Hotels are taking things up a notch with fitness incentives like offering on demand workout apparel and in-suite fitness programs.Through Westin’s RunWestin program, you can rent a workout outfit and have it delivered to you, for as little as $5. Also at the Westin, in most upgraded rooms they have treadmills + stationary bikes next to the beds so now you can get your cardio in before your first meeting. Another brand that’s getting into the fitness action is Hilton, who just launched their Five Feet to Fitness, a program that is literally a mini gym plus guided workouts right in your room. How can you say no to that workout? Do your homework and stay at a place that encourages healthy living. You may leave feeling inspired to try something new back at home!

Sign up for a run/walk tour of the city you’re in: Food  is ALWAYS around when you’re traveling. Most hotels and resorts have 24-hour food options, room service and happy hour deals. Get away from it and sign up for a walking tour or running group in the area you’re visiting. Westin also offers running groups that meet in the lobby each morning. Ask your concierge about how to sign up! Also, check the web for local running options. Companies like City Running Tours offer morning running tours of varying lengths and paces around most major cities. Explore a bit AND get your workout in.

SerenaFit All Access Subscription: My All Access online workout subscription makes clients lives a whole lot easier, especially for those who travel spontaneously for work. Me and my crew of certified personal trainers & coaches lead up to 8 classes a week, taught live + in real time for you to cue up anywhere! Wherever you have wi-fi and a safe open space to move around in, you can take any of our classes. Boxing, CoreCardio Express, Vinyasa, Pilates, Tabata + Strength Training are offered every week. My favorite thing about the online classes? The accountability. You want to show up for yourself, the other girls in the class and of course, your coach. It makes working out fun, no matter where life takes you! Start your seven day free trial today.

Next time you’re booking travel, think about how you can come back even healthier than when you left! Muster that will power to sign up for a walking tour, engage with the cool perks around you at these hotels, or attend my online workouts to see how they can become part of your daily routine no matter what schedule challenges you may experience. Put your health first so you can ace that next presentation feeling fit and confident!

The SerenaFit 5

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It's time for this month's SerenaFit 5! Check out what I'm currently up to and loving:
New on the subscription! Saturdays at 10am, join me on SerenaFit On Demand for Tabata Toner online, live on Google Hangout.

Tabata is a high-intensity interval training workout with exercises that last four minutes each. Each exercise is structured like this:
  • Workout hard for 20 seconds
  • Rest for 10 seconds
  • Complete 8 rounds
Benefits of Tabata include burning fat, building muscle (and maintaining muscle!), gaining endurance. Not a subscriber? Sign up with my free 7-day trial here.

I can't wait to see Dear Evan Hansen on Broadway!

This six time Tony award winning musical is about life and the way we live it. The NY Times calls it "a gorgeous new musical for anyone with a beating heart." And NBC Nightly News calls it "an anthem resonating on Broadway and beyond." Now, how inspiring does that sound? Learn more here.

Stay up to date! Here's what's coming up:
  • Online classes exclusively offered through the All Access Subscription. Review the schedule!
  • June 23, 2017, 6:15am: Outdoor Pop Up Class @ Julian Abele Park
  • June 30, 2017, 6:15am: Outdoor Pop Up Class @ Julian Abele Park
  • July 7,2017, 6:15am: Outdoor Pop Up Class @ Julian Abele Park
Sign up for outdoor classes here. All classes are $10. Venmo accepted.
I'm so in love with Moringa Powder for beauty + wellness benefits! Moringa Powder...
  • Provides highly essential nutrients
  • Increases the natural defenses of the body
  • Improves the immune system
  • Rich in antioxidants
  • Promotes a healthy circulatory system
  • Provides nourishment to eyes + brain
  • Promotes proper digestion
  • Beautifies the skin
Drink it with water, blend it in your smoothies, or sprinkle over food. Shop Moringa Powder here.

Want more fitness + wellness tips? Check out the SerenaFit Blog!
Meet me at the park!

Meet me at Julian Abele Park on Saturday, June 23rd! I'm sponsoring my favorite community space during their Music & Mist Summer Concert Series. Visit my table to chat about workouts, nutrition, and enter to win a raffle from Rodan + Fields and more from Core Water and Sip n Glo :)

I'll only be there on June 23rd, but the series is on select Fridays until September! Bring a blanket, cooler, chairs and enjoy the free entertainment. The music series will feature a variety of musical acts. More details here.

Matcha Tea Latte

Matcha has come up in so many conversations as of recent. I love it because It has a lot of health benefits:

  • Is packed with antioxidants including the powerful EGCg
  • Boosts metabolism and burns calories
  • Detoxifies effectively and naturally
  • Calms the mind and relaxes the body
  • Is rich in fiber, chlorophyll and vitamins
  • Enhances mood and aids in concentration

Also, it's the equivalent of drinking 10 regular cups of green tea which is a major metabolism booster and fat buster. Yay for that! 

Thanks to the Olivia at the Moday Center, we have this easy and yummy Vanilla Bean Matcha Tea Latte recipe to try this weekend. Follow the link here to whip this up asap and enjoy!