Dana Rose Fit, CPT

10/14/2020

Hi! I’m back!
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I’ve been on a hiatus. Getting myself together and putting myself in the right headspace to get back into the fitness world.
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There’s a lot of pressure out there and even more in my own head. Working out is my therapy. It has been for a while and this quant one took a toll on that therapy for me. I worked out at home but it just was not the same. I pretended that it was. But I needed to get back in the steal, iron, and weights.
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So I’m back. Back in the gym, Back on my program, and back working on myself 💪

06/02/2020

05/19/2020

Eat the rainbow 🥗
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This has been my go to salad recently and the best dressing to make it all that much better! And yes, this bowl is huge and completely filled. It’s filling and nourishing for sure!
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What’s inside?
Spinach
Kale
Shaved Brussels sprouts
Cucumber
Bell pepper
Cherry tomatoes
Pickled red onion
Pumpkin seeds
Dried cranberries
Goat cheese crumbles
Chicken
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The dressing recipe:
-2 tbsp hummus
-Lemon juice (enough to thin it out a bit)
-Black pepper
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Yumm!! What’s your favorite salad mix in?
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05/15/2020

Oatsssss 😍
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It’s been a while my old friend! I’ve missed you so much!
With all the craziness of the pandemic, like most of us, my eating habits have gone a little off course. Decided with my coach from to bump myself to maintenance cals for a little to help my body adjust and settle into a good hormonal and hunger balance. This basically means I get more food (mostly in the form of carbs and fats).
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Not going to lie to you though, I am terrified of higher calories. I know mentally how good it is going to feel for me, but I am scared as all heck to put more weight on than I already have in quarantine. It’s a mental block I work on everyday and will continue to work on for a while. Baby steps with my relationship with food...
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Hope you all have a wonderful Friday and weekend! Supposed to be beautiful here in Jersey 🙏
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04/29/2020

Homemade fudge pops!
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These guys are all natural, dairy free, and no added sugar!
So simple to make and really helps when you need to satisfy that sweet tooth!
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2 ripe bananas
1.5 tablespoons of dark cocoa powder
Water till desired consistency
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Blended it all up and put into an ice pop mold. I would have preferred to use some cashew milk instead of water, but honestly, they taste pretty dang good on their own. No stevia (rare for me to not add any) but the bananas did a great job at keeping them sweet!
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You could 100% customize this to make it more of a fruit pop too! Add berries or yogurt too! You could also make them higher in protein by adding some Greek yogurt or protein powder! Your option are endless, my friends 😊
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Let me know if you try them out!
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04/13/2020

Tuna melt stuffed pepper
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Inspired by recent post using pouch salmon. I only have canned tuna in quarantine, which was sooooo delicious!
Also, this pepper was about to go terribly bad on me and needed to be eaten asap.
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This recipe made a lot of extra tuna. I chose to eat it on its own, but could have totally stuffed another pepper too. Working with what I got!
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Ingredients:
4 oz Canned tuna
30g avocado
1 laughing cow wedge
1 pepper
~15g Shredded cheese
Steps:
🔸If using an oven, preheat to 400°F
🔸Mix tuna, avocado, cheese wedge, and seasoning of choice in a bowl
Pepper into quarters (or half, whatever)
🔸Gently stuff the pepper pieces with the tuna mix and place onto pan.
Pop into oven (I used an air fryer) for about 5-10 minutes (5 if air fryer/10 for oven)
🔸Once complete, top with shredded cheese and pop back in for another few minutes until melted
🔸Enjoy!! 😊
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This was such a filling little meal. I will 100% be making these again in the future. So easy and so delicious!
Could definitely swap out tuna for canned chicken or salmon too! Use different cheese combos. Or add the shredded cheese in the mixture! Make it yours and fit your taste
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Stay safe and healthy 💕
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04/09/2020

Protein French Toast
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Just because your stuck indoors, doesn’t mean you cannot make yourself a nice breakfast. This felt like dessert but it’s almost guilt free 😍
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Ingredients:
2 slices bread (I used delightful since its lower carb)
Egg whites
Protein powder
Splash of cashew milk
Cinnamon
Vanilla extract
Toppings of choice
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Recipe:
Mix all ingredients together in a shallow bowl or container till protein powder is fully combined
Add in slices of bread and fully coat in mixture
Pop onto a pan or griddle at medium-high heat and cook both sides for about 3-5 mins each
Assemble on plate. Add toppings!
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This was so yummy and kept me full for a while till lunch! (Or in my case, till later in the afternoon)
Let me know if you make yourself some yummy French toast 👍
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04/08/2020

Full Day of Eating: Quarantine Edition
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Since I feel like my feed is a lot of workout and things everyone is eating/baking, I figured I would hop on the train too! Let me know if you prefer this way or in stories though 😊
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I am currently intermittent fasting again since it has seemed to help with my cravings and control around food while I am in the house all day. I am not saying you have to do this either, but it’s just what is currently working for me right now!
Eating Window: 1pm - 9pm
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1:00pm original greens + mio. Air fried: cauliflower gnocchi, Brussels sprouts (covered in s&p, coconut aminos, and a light spray of oil), and 2 sun-dried tomato and basil chicken sausages from . Drizzled a little bit of black truffle balsamic vinegar on top from a local store
2:45 Protein Pudding: .official powdered peanut butter + frosted protein cookie + black cocoa powder + sugar free chocolate pudding mix
5:15 post workout
6:45 Taco Crunchwrap (because ): lavash + shredded taco chicken (made in the IP) + trader joes lite Mexican cheese + 1 laughing cow wedge + shredded lettuce.
8:15 sugar free jello (not pictured)
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There ya have it friends! A nice day of eating while I am working at home and doing my part to keep the virus from spreading.
Please let me know if you would like to see any of these meals as a recipe post or if you would rather I do these in stories!
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Stay healthy and safe y’all 💕
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@ Morris Plains, New Jersey

03/30/2020

Easy snack! 👍
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Quarantine has me getting creative with my workouts and my snacks for sure. This was so easy it’s dumb! And pretty low calorie for the satiation you get from it.
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2 stalks of celery
2 tbsp cream cheese (I used fat free)
Everything bagel seasoning
Simply cut the celery up into small sticks. Spread the cream cheese inside and sprinkle on some seasoning!
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Boom! Enjoy!!
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03/27/2020

Positivity 💕
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Spreading the positive vibes out to everything during this time. It’s weird, scary, and full of anxiety. I’m trying my best to enjoy the small and simple things in life ✌️
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Love y’all
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03/13/2020

Get up off the floor
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Ground to stand is one of the fundamental movements we’ve learned as kids. As we get older, we tend to become more disconnected with the ground and soon develop a “fear of falling”. By working on getting up off the floor consistently, you can prepare your body for the aging process.
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I know what your thinking: “Dana, you are literally like 30! So young!”
And your right. But there is no better time to work on this movement now. Practicing movement patterns is exactly what functional fitness is all about!
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Here I used some of the step height adjusters and a slam ball. But you can always use a small step, bench, or chair and any type of weight to accomplish the same thing.
Simply start with bodyweight and work your way up to weighted.
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Let me know if you want to learn more about this or have any questions at all!!
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