Cleanse Sushi

Can I eat sushi??

This question pops up all the time. Sticky rice is the glue that holds it together…and that causes your insulin to spike and fat storage…so unless it’s your cheat meal, you want to avoid sushi.


But if you’ve got that craving and want to keep on track, here is a recipe for Cleanse Sushi (cleanse approved!)…or if you finished the cleanse, add some protein to this meal!



Need some nutritional support or want more recipes like this? Come on in for a free workout and consultation to get yourself started. >>>



Serves: 1




• 2 organic raw sushi nori sheets
• 1 Avocado, mashed
• ¼-1/2 organic red bell pepper, cut into thin strips
• ¼ large organic carrot, cut into thin strips
• ¼ organic zucchini, cut into thin strips
• ½ cup of alfalfa sprouts (or any other sprouts you enjoy)


Secret Sauce:


• 2-4 Tbs. of nutritional yeast (depends on your taste preference)
• 1 Tbs. of Dijon mustard (can swap out for any mustard you like; honey, hot, sweet, etc.)
• 1-2 tsp. of gluten free, low-sodium Coconut Aminos
• 1 Tbs./squeeze of fresh lemon or lime juice
• 1 Tbs. of fresh organic cilantro, finely chopped
• Salt and pepper to taste






1. Mix all ingredients into a small mixing bowl, until a creamy “paste” is created, if you feel the texture is to thick you may add more liquid in the form of water or lemon/lime juice; if you feel the texture is too thin, add more nutritional yeast.




1. Lay the nori sheets on a flat surface, a counter top or cutting board.

2. Cut, dice and mash the avocado into a separate bowl and save on the side for now.

3. Pour and spread half of the Secret Sauce on the closest end of each nori sheet to you (bottom).

4. Spread half of the mashed avocado at the closet end of each nori sheet (where you spread the Secret Sauce).

5. Lay thinly sliced red bell peppers, carrots, and zucchini alongside and on top of the mashed avocado, parallel to the edge of the nori sheet (horizontally).

6. Top with alfalfa sprouts.

7. With a steady yet quick hand, take the edge with all the “filling” and roll/flip over onto the nori sheet just until you can no longer see the “filling”; continue this rolling action untill you reach the other end.

8. Simply wet your index finger with water on the far edge until the nori sheet is damp (this creates a “glue” to hold it all together).

9. Finish rolling and press the wet edge onto the rest of the roll to complete.

10. Lightly dampen your hand with water and run alongside the whole roll to allow the complete nori roll to become slightly damp (this makes it easier to cut).

11. Repeat above for the second nori sheet.




1. You may either slice these rolls into small bite size pieces with a very sharp knife or you may eat as 2 long rolls (which I normally do, especially for a quicker meal).

2. Top with sesame seeds (optional).

3. May use the reserved Secret Sauce for dipping.

4. May serve this along side with a large salad and fermented veggies!

SHH: Post-Cleanse Secret

As many of you saw from my email yesterday, we had an extremely successful first week. Those who did the cleanse restarted their metabolism and shed some unwanted pounds.


Last week, I posted 6 Secrets to the Fit Tribe Cleanse. It was a great little how-to guide to ensure you had a successful week. But now that the cleanse has come and gone, what’s next?


Here’s the biggest secret of the them all: the 9th day.


The cleanse is a great way to get your mindset in the right place, recognize that you can accomplish anything you put your mind to, jumpstart your metabolism, and get your body off from craving those sugars. But the nutrition is not something you could sustain long-term…


That’s where the 9th day comes in. What you do the day after the cleanse sets the tone for the future. If you pat yourself on the back and go back to how you ate before, you will only find that week of success.


If you decide to continue to make a conscious effort on your nutrition, maintain laser focus on your goals, and keep a positive mindset then you will find even more success day after day, week after week.


And here’s the best thing! Nutrition post cleanse isn’t difficult. There are 3 simple rules:

1. Eat as much veggies and proteins that your heart desires

2. Eat fruits, nuts, and seeds in moderation

3. Eat carbs, sugars, and alcohol sparingly, 1x/wk and then fast for 14-24 hours afterwards


That’s the basics, don’t try to complicate it. Calories shmalories. Eat when you’re hungry and stop when you’re full, cheat once a week, fast after. Period. On the go or don’t have time to cook? Grab some Energy Grille.


So what are you going to do on the 9th day?


Continue to create and embrace a healthy lifestyle and you will shatter your goals.


It’s your choice.

6 Secrets to the Fit Tribe Cleanse

This week we have over 40 Tribers doing the Fit Tribe Cleanse in Havertown…not including all those in the other locations who are jumpstarting their metabolism! Here are a few secrets to having a successful cleanse!


> Oh yeah, and even if you aren’t cleansing…all of these rules apply in your journey to your goals, so regardless of if you are cleansing or not, you should still read these tips below 🙂 <<< 


1. Drink lots and lots of WATER. Water helps you to feel full, while also keeping you hydrated for those workouts. Thirst can trigger hunger signals, so always grab some H2O first to make sure you’re not having mixed signals!


2. Be prepared. Make sure you have everything you need: produce and proteinso you don’t find yourself scrambling because you didn’t have enough food. Fail to prepare, prepare to fail. Lucky for you, you can always grab an Energy Grille smoothie if you’re really in a bind 🙂


3. Find a buddy. Fortunately, with so many people cleansing, you are BOUND to have someone you know experiencing the same things as you, so lean on them for support and accountability, they will help you throughout the process.


4. Get past Day 3. The resounding opinion of many is that Day 3 is the hardest…you’re not quite halfway there yet and you fasted that morning/afternoon, so it can be a drag. But just stay positive and stay the course because after Day 3, it’s all downhill from there 🙂


5. Be sure to hit reset! After the 7 days are over, make sure during your dinner on day 8 includes some carbs (1/2 sweet potato or some rice). This will boost leptin (metabolism) and you have officially reset your metabolism!


6. Rejoice in your accomplishments! Whether it’s 3 pounds or 11 pounds, give yourself a pat on the back for completing the cleanse and rejoice in your success! So often I hear people say “Well, I only lost 4 pounds…” But HELLO! You lost 4 pounds! And now you can continue to follow a clean diet and 4 turns into 6, 6 turns into 10 and before you know it, you are knocking on your goal.


And my extra super duper, high clearance secret?



BE POSITIVE. Okay, so it’s not THAT secret, but it can often be forgotten or overlooked during the week, or when going through something tough, so that’s why I had to point it out.



Keep these tips and tricks for whenever you need them in the future…and if you are cleansing this week, YOU GOT THIS!!! We are all here for you every step of the way!


If you’re struggling with your nutrition and don’t know where to start, our coaches can help you jumpstart your health goals. Reply to this email and one of our coaches can chat with you and get you set up to come in and make a positive change in your life.


Flipping through a magazine, you immediately start noticing how much you wish you had her figure or his abs or that look. Then you scroll through social media and see others dripping with success. You find yourself pining over them. You wish you had this or that, you wish you looked a certain way. You wish, you wish, you wish…


And you FREEZE.


All that wishing, cripples you. You focus so much on what you don’t have instead of putting your head down and grinding out the work to get there. I guarantee you all of those people you wish your life was like, aren’t busy double tapping pictures wishing their life was different. They’re busy creating. They’re busy with a life full of action. They’re busy with a life full of vision and passion and effort.


You need to be so busy creating your own life the way you imagine it that you don’t notice what anyone else is doing.


STOP trying to be a copy of someone else’s success. You won’t be able to reproduce the same results. That road has been forged before. Be creative, do what makes your soul shine, so you can make your own mark on this world instead of a shadow of someone else’s.


Innovation drives change. Positive change drives success. And success drives your sports car (or Jeep or jet or whatever your heart desires). But start at the basics: what is your why? What is your purpose?


Build from there. Your life should stem from your purpose and be a reflection of that. Everything should align with your overarching desires. And push, and push, and push and be relentless in your journey to you goals. Your head should be filled with ideas and ways to try to push the boundaries…


People will be wishing they were you, but it doesn’t matter…because you just won’t stop.


Find your why and build your life around it. Success will follow you there.


And your health success can follow you here…you can get started on our 6 week challenge starting on Monday October 9th, where you can burn 20 pounds for free! If you go all in, open-minded, and follow your coaches, you will find success! Learn more about it here >>>


Committed to your success,


The MOST Frequently Asked Question

“What do you eat?”


You probably think all I eat are veggies and protein and maybe some almonds. Don’t get me wrong, I love my veggies. Broccoli, spinach, peppers, carrots. Yum!


But here’s the truth: I also have a wicked sweet tooth. Ice cream is my kryptonite. I enjoy licorice, gummies, and cookies. After dinner, I love to have something with some sugar.


Here’s the thing though: I indulge sparingly. For me, Sundays are my day to relax, unwind, and splurge a little 😉


I know that come Monday, I will fast until noon, eat some delicious Energy Grille for lunch and keep on track to my goals.


I know that what I put into my body plays a huge role in how I feel, my performance, toning up and reaching my goals. So I focus on eating clean during the week and then enjoy myself come the weekends.


And it WORKS!


I feel great, my energy levels are up, and I wake up ready to go!


I could get all scientific-y and talk about insulin and leptin and how it works in the body…but here’s what you need to know and do:


1. Eat clean: veggies, proteins, and some nuts, fruits and seeds
2. Strategically eat carbs 1-2x/week
3. Fast for 16-24hrs after your “cheat” meal
4. Drink lots and LOTS of water!


And I always know that if I slip up here or there, I’ve got an Energy Grille smoothie waiting for me to drink up to help reset my mindset and get myself back on track!


And remember, if you are feeling stuck, keep a food log for a couple days, bring it in to your coaches and they can help you get back on track.


Committed to Your Success,


My Regret

Yesterday, I ran past MJ’s Coffehouse in my hometown…a hip hangout for high-schoolers and collegians. An inviting, quaint, warm coffee joint littered with board games and an open mic night that brings a small crowd.


I really only know this much about it from venturing in once with my brother. I was not someone who frequented this place more than 2 or 3 times at most. Some might say I squandered my youth. I was too laser-focused, too serious. I needed to “be a kid” more. But here’s the thing:


I regret nothing.


I wouldn’t go back in time to tell my 15 year old self to skip practice and go to the movies. Or to sneak out and go to that party you heard about at school. Or to just stay up til 2 in the morning instant messaging.


I wouldn’t go back in time to tell my 17 year old self to stop studying. Or to not do a 5 hour swim practice. Or to sleep in late.


I wouldn’t go back in time to tell my 19 year old self that laundry on a Friday night is lame. Or that I should get a fake ID. Or that I need to take an easier schedule.


You could say all I did was train and study and compete…but I understood that I loved accomplishments. I loved the attainment. The crushing blow of not achieving a specific goal only caused me to re-evaluate and find another way to achieve that goal.


I might have trained 5 hours straight or hopped from practice to practice. I might have studied on bus rides or during kick sets in the pool. I might have spent weekends in hotel rooms at races in small towns. I might have gone to bed early EVERY single night. I might have skipped the parties and drinking. I might have passed up the dessert.


But I didn’t lose out on my goals.


I qualified for States…Nationals…the Olympic Trials. I was valedictorian of my high school class. I graduated college with a near perfect GPA. I trained at the Olympic Training Center. Now, I run Fit Tribe.


All those times I said “NO” to something, I said “YES” to my goals. I don’t think I squandered my youth, I think I used it to my advantage. I’ve been able to have incredible life experiences because I put myself on the line and held myself accountable.


I’ve been harping a lot about goals and the necessity of setting them and working towards them. Because so often I hear people say something like “well, it just didn’t happen for me.” Or my favorite, “I’m just not that lucky.”


Here’s the thing — you can’t just dream it, you need to WAKE UP and make it happen. Luck has nothing to do with it. Life doesn’t happen to you, you happen to it. You need to go out there and say “YES” to your goals. You need to prioritize them.


You might not get the invites to hang out or you might be called a brown-noser. But when you reach your goals: none of that matters. Because what matters is the fact that YOU did it. You put your heart and soul into it and you made it happen.


My dreams were far-fetched and unrealistic. But I refused to believe it…and years and years of compounding hard effort brought me to where I wanted to be.


What are your goals? What are your wildest dreams?


Write them down. Have you even started working towards them yet or are they just little fairy wishes in your mind?


Get it together…and if you need help to do so, reach out to your coaches or come on in to Fit Tribe for a free trial workout to make your dreams a reality.


Committed to Your Success,



I Lost…

“If you ain’t first, you’re last” – Ricky Bobby


This quote came up in conversation post-race with my coach. We laughed and joked about it, grinning ear to ear. We were both okay with me not being first. The progress I made in a year…in 2 years…is equal to that first place.


Breakthroughs don’t just happen overnight. It takes hard effort day in and day out to make it happen.


Leading up to the race was far from ideal. I had tiresome workouts that left me fatigued for days, workouts that left me drained both mentally and physically, workouts that I had to postpone because I just couldn’t muster the energy…so-so workouts that left me wondering where my fitness really was at.


But I pushed through…and I know there will be more workouts that make me question why I run. But when that finish line comes and that clock reads a faster time than the year before…the feeling of achievement overcomes all setbacks and tough days.


Here’s the thing – the path to any goal is not linear. If it were, it would be too easy. Hurdles and obstacles are there to show you how bad you want it. Two years ago, I was just getting back into running after back surgery…the injury was trying. It tested my will to persevere. It tested my determination to regain my endurance and fitness.


And since then, I have come a long way on my comeback to my running goals.


You too, will go through setbacks that will make you wonder if it’s worth it. If enduring what you are going through is really what you want.


You might even question giving up.


I mean, it’s easier.


That thought crossed my mind dozens of times as I got back into running shape. There are still days that I think giving up and walking away would just be the best way to go. But I silence the voice and press on.


And you should too. If you don’t, the consequence is even more devastating. The thought of WHAT IF?! What if, I didn’t give in? What if, I did this or did that? What if, I took the leap and the risk of it all? What if, what if, what if…


The regret of not persevering and seeing it through will haunt you forever.


So press on. Because you never know when you will finally get that breakthrough. And when you do, soak it up. Enjoy the moment. Grin like you were first.


And then continue on, because you’re not done yet. You still have more to accomplish. More times to persevere and more breakthroughs. All on the path to your goals.


If Fit Tribe is what you need to really tackle your goals, come in for a free week! See what we are all about and jumpstart your journey!

You will never be successful without this…

5 Things You Need In Order To Be a Successful:

1. Work Ethic: 

It’s the willingness and drive to work hard day in and day out. I failed swimming lessons 3x in a row before I joined the swim team. But I refused to give up, ever. I worked really, really hard in order to swim faster. In fact it took a good 6 years until I started to show any sort of respectable times.

Whatever you want to achieve, it’s going to take effort. If it were easy, everyone would do it. There will be days, weeks, or even years that you just have to grit your teeth and push through the suck in order to reach the other side.


2. Discipline:
Everything that you do outside of the gym, work, or realm of your passion requires a great deal of discipline. There is always something or someone that is pulling you away from your goals. Even it means cutting people out of your life because they aren’t the positive influence that will drive you forward. When you make your dreams your priority, discipline follows suit and it doesn’t seem like a burden.


3. Courage:

Courage to push your body past its limits. For me, stepping up to the line for a race – KNOWING it is going to hurt no matter what – takes courage. But you must also remember that “courage doesn’t always roar, sometimes courage is that tiny voice that says I will try again tomorrow.” Having the courage to pick yourself up and try again and again and again requires an insane amount of courage. Giving up is the easy way out, trying again asks you to risk it all again.


4. Positive Attitude: 

There are always going to be setbacks, obstacles, and days you just don’t feel like going to the gym or to work, but if you keep a positive attitude through it all – you will ALWAYS come out stronger. A positive mindset has the ability to change how you feel, how you approach a situation, how you handle high pressure races, and how you ultimately perform. Keeping that self-talk positive reaps huge benefits.


5. Desire: 

In my opinion, this is the most important of all, you have to do what you love and love what you do because if you are going to be successful then you are going to spend A LOT of time doing it. Along with desire stems the goals and dreams you hope to achieve. I always post my goals on my ceiling above my bed so that it’s the first thing I see in the morning and the last thing I see at night. And always remember, if your dreams don’t scare you they aren’t big enough.

If you find yourself lacking in any of these areas, it’s time to reassess where you are and where you want to be and create an action plan to have the success you want! Our coaches can sit down with you and help you do that for any of your fitness goals. Just reach out to them or if you are new to Fit Tribe, come on in for a free trial workout and we will get you started on your path to success!


Committed to Your Success,

Rosie and The Fit Tribe Team

I wouldn’t trade [THIS] for the world!

Yesterday after my solo 2x 4-mile workout got me thinking…


It’s so much easier to workout better with someone else. (I would say harder, but harder isn’t necessarily what you are going for…)


When you have someone there with you, it’s harder to take a longer rest, or to forgo form, or to stop altogether.


That person is there next to you, pushing you to excel and be your best.


In college, I was lucky to have a teammate and best friend to run stride by stride with everyday. If it wasn’t for her, I would never have become the runner I am and vice versa.


We pushed each other in workouts, and helped each other through many hurdles.


Now, I run mostly solo…it’s harder, the curve to increasing my speed and strength has taken longer than I would have ever imagined. But I grind it out.


But if I had the choice, I would have a running partner most days of the week.


Everyone who comes to Fit Tribe is blessed. You are in a group of positive people, lead by inspiring coaches, all to help you work out better .


To lift – better.

To push – better.

To pull – better.

To feel – better.

To love – better.

And ulimately, to be – better.


Better than you were the day before, the week before, the year before. And all that helps you to be more positive in your every waking minute. It changes your view of the world.


Work out with the intention of being better . Look at your fellow Tribers for inspiration. Look at your coaches for motivation. Learn from every experience you have to become a better being.


And never for once, take it for granted. The friendships forged over burpees or sled races or fit tac toe are different than any other friendship. You came together through fitness and there is something special about the trials and tribulations of sweat, tears, weight loss, and achieving the best self you can be that forms an unbreakable bond.


So, each day, give it your best. Your best form, your best effort, because you never know who you are inspiring next to you. And build those friendships, because it’s always nice working out with friends 🙂


Committed to Your Success,




PS – Not a Triber, but think this sounds like just what you are looking for? Come on in for a free trial workout so you can experience this yourself!! Just email us your interested or sign up for a free trial workout here >>>

Raw and Real

I did it! I tried the fermented raw shark. I half convinced myself before going to Iceland that it just was NOT going to happen. I loathe seafood. Any type. I just have never liked it. I think it has to do with that fishy smell.


Or the fact that raw shark is poisonous, so they developed this long process of curing the meat so it is safe for consumption.


That fact alone is enough to scare someone away!


But nonetheless, it’s a snack that is enjoyed by many on the island.


So, as the trip around Iceland wore on, I realized that traveling is a perfect reminder to step outside of your comfort zone.


You can see my reaction to trying the shark here:


Going beyond what is comfortable is where growth happens. We gain knowledge from the experience. Small barriers (like trying the shark) allows us to be open to the idea of taking bigger and bigger leaps in all avenues of our life.


So, take that deep breath, and….JUMP! Into the unknown. Learn, fail, learn some more, fail some more, and grow. Push your comfort zone and cultivate a habit a growth and learning. You never know what you will find on the other side of your fear.


Committed to Your Success,




PS – Not a Fit Triber and need a push? Take the leap and come in for a free trial workout! >>>