Early Spring Salad

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Early Spring Salad


Early Spring Salad grapefruitsalad2


  • ¼ cup extra-virgin olive oil
  • 1 lemon, juiced
  • 1 tablespoon apple cider vinegar
  • ¼ teaspoon ginger powder
  • ¼ teaspoon sea salt
  • 4 cups arugula
  • 1 large or 2 small grapefruits, peeled and sectioned
  • 1 fennel bulb, sliced thinly with a mandoline or sharp knife


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Fundraising Workout

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James is 8 years old. Two years ago he was diagnosed with Type I Diabetes. Type I diabetes is an incurable, life-threatening disease in which the pancreas does not produce insulin.

James relies on a pump, which he must wear all day, every day. He endures 10-15 finger pricks per day to check his blood sugar and receives multiple injections of insulin.

James cannot eat a single bite of food without asking, he cannot go anywhere alone and he needs to be checked several times a night.

We are raising money so James’ family can buy him a service dog. Roman, a chocolate lab, can detect high and low blood sugar levels.

Roman will cost the family $7000. My goal is to raise a minimum of $500.

Imagine if your child had a condition in which he could die at any moment because his blood sugar went too high or too low. You send him off to school, he’s out of your sight and you don’t know what’s going on. You put him to bed at night, but you can’t sleep because you check him constantly throughout the dark hours. He wants go on a school trip, but how will he get care if his blood sugar goes too high?

Now, imagine your child has a service dog that knows before you, before your child, before you check his sugar level. You feel more secure, your child can be more independent. Your child can have a chance at a more normal childhood.

Please come tomorrow and show your support by bringing a friend and just being there. James’ mom, Shari, will be working out with us!

Saturday, March 21

9:00 a.m.



P.S.  Jamie Gunderman, with Premier Designs Jewelery, will be with us and proceeds from sales will be donated! Easter and Mother’s Day are just around the corner!

Jamie Gunderman pic catalog-fall2014

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Coaching up the Bird Dog

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Coaching the Bird Dog

The bird dog is a fundamental exercise for the core and it’s often performed incorrectly. It’s difficult to feel that you are misaligned so use a mirror or get coaching. Beginners can get better at this exercise and advanced fitness enthusiasts can use it as a warm-up and to  “groove the pattern” of proper nureo-muscular function.


We’ve changed our name!!

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I have some exciting news!

We’ve changed our business name! Our new name reflects what we really do – work exclusively with women who want to get healthy, fit and strong !

Her Fit Logo Trans

Fitness should be fun, inspirational and make you feel great – not beat you up, intimidate you or have you doing tons of poorly performed push-ups with bad form!

Her Fitness is about creating a supportive environment where you feel comfortable to be yourself and  get professional, top-notch and current fitness coaching techniques so you get what YOUR body needs while staying injury-free.

The web site will be coming soon!


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Training Quality Over Quantity

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At Her Fitness, I’ve integrated the Functional Movement Systems philosophies into our program design.  Our beliefs and methodologies have been based around these training systems for quite some time.

I believe that this form of screening and standardizing movement is essential for safe, timely, effective results.

In order to better understand the premise of where these beliefs stem from, let’s take a look at some of the rules that Functional Movement Systems are based around.

  • Pain should not be present while performing basic bodyweight movement patterns.  If there is pain associated with these basic movement patterns, movement patterns will be compromised and substantially increase the likelihood for developing further injury to the site of pain.  Also, this could lead to a secondary injury from the body compensating to avoid the pain or restricted movement.
  • Having multiple limitations within several basic movement patterns, even if they’re pain free, can create compensations and general weaknesses that may lead to a greater likelihood of injury.
  • Basic unilateral movement patterns should be symmetrical on both right and left sides of the body.
  • Fundamental and basic movement patterning should precede performance related activities.
  • Basic before Complex, Stable before Unstable

Foundational movement patterns need to be assessed before we can create a program designed to fit each individuals needs.  Our goal at Her Fitness is to provide the best personal training services in Flemington.  Using the Functional Movement Screening Systems, we were able to establish a solid baseline screening system to better help manage and prevent injury to the musculoskeletal system.  Also by establishing a baseline scoring criteria, we will be able to monitor and track progress to ensure that the right program is being implemented.

All of this screening, assessing, and implementing the right mix of corrective exercises into the programs are going to help keep our clientele safer and healthier for long periods of time.  We realize that injuries are going to happen.  However, it’s our job to reduce the likelihood of injury.  After all, if someone gets injured during training, their outlook and thought processes about exercise can be compromised for the rest of their lives.  Exercise should be enjoyableExercise should be well thought out and serve a purposeExercise should help you meet and exceed your goalsExercise should help improve movement patterns and make daily activities more enjoyable.

This training philosophy is the foundation of our group personal training program design at Her Fitness. Sometimes, we have to remove exercises from the program when an individual has a faulty movement pattern.  The reason for this all stem back to these five rules.  It’s our job to get results and keep you injury free.  It’s all about the quality of the movement, not the quantity.

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Can you give up cheese and wine?

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The most successful clients at Flemington Boot Camps are those who come in and say “I want X. I know this is my starting point. How do I get to X and that’s what I will do?”

Some people come in and say “I can’t [give up cheese, stop drinking wine, get to bed by 10:00 p.m., drink that much water, eat at home…]”

Then I say and ask three things: 1. Of course you can.  2. Why not?  3. Than you don’t want your goal as badly as you say you do.

The words “I can’t”  are those of someone who doesn’t know their possibilities. They are words of someone who is giving up before they even start. They are words of someone with a fixed mindset.

Learn the difference between a Growth Mindset and a Fixed Mindset.


A person without legs “can’t” walk without assistive devices. I’m pretty sure you can go 30 days, and even the rest of your life, without cheese and wine if you had a gun to your head or even if you just wanted to.


How To Change The Words In Your Head:


  1. Hang around people who know all things are possible
  2. Read about people who’ve done what you want to do
  3. Know that failure is temporary and it’s a learning tool
  4. Read the book “Growth Mindset” by Carol Dweck
  5. Say “I can. I will.”


Kristen said “I can!” KristenS B&A Oct 201



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Marie, I am so happy that I tried your class!  I have always been active, but your program is different.  It truly brings great results!! Since I first started in July I actually lost 13.5 lb, body fat and inches in my waist, hips and thighs.  I have dropped 2 dress sizes.  Because of great workout and super healthy eating I feel stronger, healthier and happier!  Thanks again, Marie!!!
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Jamie’s Results

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Jamie G B&A Oct 2014

“Since first joining Flemington Boot Camps, I loved the changes Marie helped me make in my life; however, I recently decided to participate in her 6 week back to school transformation challenge and WOW, I cannot believe the results!  In just 6 weeks I lost 9 lbs!  My scale had been stuck for weeks and I knew I needed to make some changes if I was going to loose those last few lbs, but I never expected to experience such a dramatic transformation.  I followed Marie’s plan and gave it my all at her work out classes.  The differences I’m seeing in my body and overall health are amazing.  I’m healthier now than I’ve ever been, feel so much stronger, and have dramatically increased my energy and endurance.   I feel absolutely fabulous and countless people have asked what I’ve done.  The challenge helped me change my habits and even now that it’s over I have no desire to slip back into the bad ones.  I cannot believe how great I feel!  Friends that I hadn’t seen in quite some times almost didn’t recognize me saying that is wasn’t just the weight loss, but that overall I looked so much happier and healthier.  Thank you Marie Ande and Flemington Boot Camps!”

Jamie Gunderman


How to Reach Your Goals

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At the Elite Training & Performance Summit (ETPS), not only did I learn new facts and findings from leaders in my field, I got recharged, had fun and reconnected with people I only get to see a few times a year.

I really needed this time. Heading out to the ETPS, I had been stressed, not sleeping well, starting to get a cold and feeling stuck. Stuck in several areas of my life.

Here’s a quick story: My first flight out was cancelled. My second flight was delayed nearly three hours which means I wouldn’t be getting to my hotel until past mid-night (I’m usually in bed by 8:30 so this was gonna’ hurt!). My cold and cough was starting to come on stronger and I missed the pre-conference day. Ugh!

I see this guy get on my plane and had a very strong feeling he was heading to the same conference I was. After we landed, I thought “I’m going to catch up with him so we can split the a cab fare to the hotel” and that’s exactly what happened.

After 10 minutes in the cab, I was already becoming recharged and happier and motivated. This guy loved life, God and all people, and it showed! When I finally asked his name and he said Dave Jack, I knew why I had always heard is name spoken with admiration, respect and just plain awesomeness!

This guy didn’t inspire just me; he captivated the other 249 attendees and connected with people on a pretty deep level.

So again, to make a short story long and answer the question: What does this have to do with reaching your goals and not giving up?

It’s just to remind you that you’re not an island. Go and be with people who will inspire you, teach you, bring you up and pull you along when your down. It’s the relationships that matter and can make all the difference.

At Flemington Boot Camps, we work out and have fun. The women at Flemington Boot Camps support one another. It’s these relationships, in part, that keep women from giving up. It’s the relationship that you build when you’re trying to better yourself that support you when you hit a plateau.

Don’t give up. Surround yourself with people who see your greatness!

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Back To School Team Transformation Challenge

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IMG_3620 JessicaM_B&A_4pic_14 OliviaK_B&A7wks IMG_3551

Need I say more???

Click the Link to Register (3-Member Team Required):


Back To School Team Transformation Challenge 2014


B2S Challenge

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We have a money back guarantee! If you are not satisfied with your results or service after 30 days, all you have to do is ask for a return. We are so sure you will be satisfied and love your class that we can confidently offer this guarantee!