Beginner’s Guide to Fitness

You look in the mirror and wonder to yourself: How did I let myself go this far?


Whether you are brand new to fitness, or you’ve simply fallen out of shape recently, here is the quick beginner’s guide to get you back on track quickly. Change your in-front-of-the-mirror thought bubble to: Wow, I look and feel amazing! by reading and taking the action steps below.



Step 1: Start with Motivation


Why do you want to get fit again? There must be a reason that you desire to change your body at this time in your life. Think about it until you have a very clear, very specific reason. There is no wrong answer here. We all have our own personal motivators for wanting to achieve our best selves.


What’s ultimately important is that your reason is specific and powerful to you. Once you’ve determined what your motivation is, write it down where you can see it every day. Think about it. Focus on it. Don’t ever let go of it.



Step 2: Work on Education


You need to eat right and workout smart in order to quickly achieve your goal body. Do you know how to do this? Are you sure?


While there is more information on fitness available to us today than ever before, all of the information noise often gets in the way more than it helps.

There is this diet or that diet or 100 others plus so many different workout programs…So don’t expect to know exactly how to get into shape by yourself.


A successful body transformation plan should be made by a fitness professional. We’ll take your personal information into account and will answer any and all questions to ensure your success.


Plus, Saturday, April 21st we are hosting a FREE Nutrition and Movement Workshop in Swarthmore starting at 8am. Perfect stepping stone to get you where you want to be!


Step 3: Seek out Support

It’s time to have an honest and vulnerable conversation with the people in your life who matter the most. Let them know how far you’ve let yourself go. Let them know what your goal is. Let them know why this matters so much to you.


Your success rate depends heavily on the support system that you build around yourself as you begin to implement healthy lifestyle changes.


It’s very possible that you’ll find one or more people in your life who are threatened by your desire to improve yourself. While this can be upsetting, try to approach it with understanding. The best scenario would be them joining you.



Step 4: Get Started!


I know sometimes you do all the research and figure out what you want to do and why, but then you get to the start date and you freeze!  Because starting something new makes yourself vulnerable to failing.  And maybe you’ve tried and failed so many things in the past that trying again just seems…daunting.  You start to talk yourself out of it…

Just do it.  I posted a video earlier this week about just showing up (click here to watch the video).  And that’s what you need to do to get on with your goals.  Be a participant in your life, not just a bystander.


Journeys are long and not always easy but through the journey you discover more about yourself and find that you are better off having started than never starting at all.


So, try it.  Do it.  And see what happens when you jump head first into it.






Committed to Your Success,

Rosie and The Fit Tribe Team


PS – Please feel free to call us at 610-536-6350 or email me at [email protected] to get started on your body transformation. Let us be your support system!

A Nutrition Commandment – Rosie’s Ramblings

Thou Shall Not Shame Thyself


We’ve all been there – at the party, when you held out on the crackers and only nibbled on the veggies. You followed everything to a T. You almost made it out of there unscathed. Almost.


Your willpower broke when the fresh warm cookies came out. Temptation took hold. You eat one on the way out the door.


The whole way home you berate and shame yourself for your wrong-doing. You can’t believe you ate it. You make yourself feel sick at the thought of it.


Once that train gets rolling, it’s hard to stop.


You get home and see the pounds in the mirror that single cookie just added to your hips. You continue to hate yourself for that one cookie. You know you are being ridiculous, the pounds don’t just magically appear within seconds, but you just can’t stop!


But you need to, really.


In fact, those thoughts shouldn’t even be allowed to enter your mind because guess what:


No matter how much you wish that cookie away, it’s not going to change anything. It’s done. All you can do is focus on the present to create your future. Focus on that next meal being healthy and stop creating added stress over something you can’t change.


So eat the damn cookie, fast for 14-24 hours, and get over it. Because the sooner you do that, the sooner you have control over your identity as a healthy person. You’ll stop fretting and start seeing those results!


“If you find a cheesesteak in your way, eat your way through it, and find a salad on the other side.” – Jesse Davis


Committed to Your Success,
Rosie and the Fit Tribe Team

Tasha’s Tips ~ Thanksgiving, Reunions, Parties Oh My

With Thanksgiving tomorrow and events coming up like class reunions and family parties, we want to make sure we are staying on top of our healthy eating! Everyone tends to struggle during these times, but I am here to help you out!! Check out some of my tips that won’t cause a food coma or a huge hangover in the morning.

~Eat before the event

I am not saying eat an entire meal so you aren’t hungry during your event, however if you eat something small like an apple before you go you will most likely eat less there. The fiber from the apple will help fill you up! When we are hungry we usually make poor choices, so eating something before will help guide you in the right direction to choose the healthier choice.

~Check out the food

Make sure to take a lap around the table and check out all the options of food available to you. This way you can make healthier choices instead of filling your plate only to find that your plate is full and you didn’t make such great choices.

~Veggies, Veggies, Veggies

I cannot stress enough to get those vegetables! Try to eat a small plate of carrots, broccoli, etc before you eat anything else.


We all know that alcohol is empty calories, however I want you to enjoy your event! Choose a red wine or clear liquor. Have a vodka and water or a vodka and club soda, throw in a few lemons and limes to get that citrus taste. Also, try and keep your drink limit to 2.


Drink a glass of water before, during and after your event. This will keep you hydrated! You all know how we preach that water is your best friend! Drown yourself in it.

~Focus on the event

Spend your time at your event catching up with family or if you are at a class reunion take time to reconnect with your old classmates. Focusing on doing this will help steer you clear of the food. Enjoy yourself, the music, people and ambiance.

~Position is key

If you are standing near the food or bar you will be tempted to keep picking at everything or getting drink after drink. If you position yourself away from both areas you are more than likely going to enjoy your time chatting than eating and drinking.

~Everyone loves dessert

I am one to be guilty of having a sweet tooth. When attending any event there is most likely going to be that dessert table, make sure to only have a few pieces. Choose wisely, enjoy those bites, but do not go back for seconds. If you still feel like you need more, try to drink a cup of coffee or tea to get rid of that feeling for the evening.

~Indulge (A Little) & Enjoy (A Lot)~

Tasha’s Tips ~ Breast Cancer and the Benefits of Working Out

As we all know, October is the month to bring a little pink into our lives and celebrate National Breast Cancer Awareness Month. Breast cancer is the most common cancer among women, however millions are surviving the disease including one of my personal training clients who I have grown an incredible relationship with. She came to me about a month and a half ago concerned about working out because she is a Survivor and has lymphedema. Lymphedema is the swelling of soft tissues of the arm, shoulder or breast and can cause discomfort. Many women worry that lifting weights will trigger the lymphedema, however if done correctly it outweighs the risks! It has also been proven, even by my client that with weight training it is less likely to get worse.

If you are on the fence of exercising, read these tips…Everyone starts somewhere, my client did and put her trust in me and she has progressed tremendously in the past month and a half. She has become a lot stronger and her energy is on another level!

  • Always get cleared from your primary care physician and surgeon to workout.
  • Always warm-up. Take 5-10 minutes to warm up your muscles. Stretching all major muscle groups is key to any workout program.
  • Slow & Steady. (My favorite saying…refer to my last Tasha’s Tips) Everyone is different, every breast cancer is different. Keep in mind you may feel fatigue. You want your workouts to be challenging but not draining to the body. Take your time with everything, give yourself time to recover, become stronger and healthier.
  • Form ~ Really focus on your form in every exercise you perform.
  • Rest is always important. If your body is telling you to take the day off, listen to it!
  • Heart Rate Monitors are a great way to track your workouts. We want to make sure you are getting the most out of your workouts, however we can monitor so your not over working. As mentioned before we want to take things slow.

We are having our own Breast Cancer Awareness Workout this Saturday in our Swarthmore location.

Burpees for Boobies!

Bring your friends, family, neighbors, dog walker, dentist, or local grocer to a big group workout on October 29th at 8:30am in Swarthmore!

Bring a receipt of donation to the Breast Cancer Research Foundation: or bring your card with you and you can donate on the spot! We will get the ball rolling by making a $20 donation on behalf of Fit Tribe, but whatever amount you decide to make is up to you!

Then let’s get your sweat on in an awesome Fit Tribe workout!!!

And don’t forget — wear PINK to show your support! Best pink outfit wins a prize!


In it to Win it ~ Tasha’s Tips

You vs You

Make time for yourself. I often hear that people just don’t have enough time in a day. Yes, we all have crazy lives…Some have families, children, multiple jobs, school, the list goes on and on. However, it takes 30 minutes….YES 30 minutes to get your butt kicked here at Fit Tribe! Make this YOUR time. Be selfish for 30 minutes. You give 30 minutes of your day and I promise it will change your life. We have many members who have proven that and it has been the best decision of their lives! So as I always say….DO YOU…if it isn’t all day because you have to take care of others which is understandable give yourself that 30 minutes to DO YOU!

Slow & Steady

Do you remember that one Aesop’s Fables, The Tortoise & the Hare? This is a great representation of taking it slow and steady….Slow and steady wins the race! Being consistent and using effective effort always leads to success. When it comes to fitness we need to remember it is a process, it is different for EVERYONE. If you aren’t seeing the number on the scale dropping, but are feeling stronger and your clothes are fitting differently you are WINNING the race! Always, always remember slow and steady wins the race! When making healthier choices and wanting to change ourselves, we have to remember those small short term goals, which will lead us to that long term goal. Ultimately we want to live a long healthy life right?! Well, we can do just that with the right mind set of slow and steady will win this race!! (I cannot stress that enough can you tell?!)


As mentioned above, everyone is different. You cannot go through your fitness journey comparing yourself to the person standing next to you. The only person you need to compare yourself to is the person you were last week, the person you were a month ago, the person you were when you first stepped foot into Fit Tribe! That is probably one hell of a comparison there if you have been here for some time. Everyone started somewhere, they started at the beginning and worked very hard day after day to become the strong self they are today. If you give it your all and only leave the comparison to yourself, you will succeed!

~Be a game changer. The world has enough followers.~

Garlic Roasted Shrimp with Zucchini Pasta Recipe

Hey Tribe- It’s Tuesday ‪#‎Chewsday‬! Here’s an awesome recipe to try! For more healthy recipes, check out our online guide —>


Serves: 2 servings

8 ounces peeled and deveined shrimp, thawed if frozen
2 tablespoons olive oil
2 tablespoons ghee, melted
2 cloves garlic, minced
1 lemon, zested and juiced
¼ teaspoon salt
fresh ground pepper to taste
2 medium zucchini, spiralized or sliced into thin strips for zucchini pasta

-Preheat oven to 400 degrees.
-Combine all ingredients except zucchini pasta in baking dish.
-Bake for 8-10 minutes, turning once, until shrimp are pink and just cooked through.
-Add the zucchini pasta, toss and serve.

Cashew Beef Stir Fry Recipe

Hey Tribe- It’s Tuesday ‪#‎Chewsday‬! Here’s an awesome recipe to try! For more healthy recipes, check out our online guide —>

PREP TIME- 15 mins
COOK TIME- 15 mins
Serves: 4


1½ lbs grass fed ground beef
1 large bell pepper, sliced
1 medium onion, sliced
1 can water chestnuts, drained and sliced
½ cup raw cashews (toast on a dry pan for a few minutes until browned)
2 tbsp fresh ginger, grated
1 tbsp fresh garlic, grated
4 tbsp coconut aminos
salt and pepper to taste


-Stir fry beef until lightly browned.
-Add ginger, garlic and coconut aminos. Saute until fragrant.
-Add bell pepper, onions and water chestnuts. Cook until vegetables are soft.
-Adjust seasonings by adding salt and pepper.
-Turn off heat and mix in toasted cashews.
-Serve & Enjoy!

3 Summer Workout Tips

The sun is out, the grill is hot, and the beers are cold. The summer is the time to sit back, relax, and de-stress. Weekends to the shore become a regular occurrence and vacation is right around the corner. Fireworks, pool parties, and picnics; the holidaze is setting in.


Holidaze: (n) the state of being stuck in the holiday mode


Recharging your batteries is a great way to stay focused and on track for your goals. But when you get stuck in the slump of over-indulging, day after day, your focus and goals go by the wayside. You push it off. And off. And off. Until suddenly, months pass and your realize you haven’t been to the gym for awhile and you don’t recognize the person staring back at you in the mirror.


That’s when you decide it’s time to get serious and back on track. But, then it becomes a vicious cycle… Thanksgiving and Christmas comes, the holidaze happens…you get serious again for your New Years Resolution…then comes spring break with summer right around the corner again. The cycle just doesn’t stop.


How to combat it?


If you let the holidays and summer get the best of you, you will never get a step up on your goals. So decide today that you want to make it happen and get in the routine to do it. Don’t wait for tomorrow to start. There is always going to be another tomorrow.


Fitting fitness and maintaining good nutrition will make those days of indulging ever so much sweeter. So here are three ways to keep a healthy lifestyle when you are being pulled in all different directions:


1. Rally the troops. On vacation? Get the gang together and do a fun, family workout or play a game of tag with kiddos. High heart rates and smiles all around!


2. Pack. Bring the food that’s healthy and good for you rather than relying on what other’s are serving. Bring enough for the party so that others can enjoy the healthy goodness too!


3. Set aside time for yourself. The kids are out and have to be in a million different places. Make sure you set time aside for yourself every day to focus on you and relax (a half hour at Fit Tribe is an awesome option :)Plus you can win 6 free months of training by entering here >>>

How to Motivate Yourself to Workout While on Vacation

SUMMER IS HERE & IN FULL BLOOM!!! The days are long & filled with beautiful sunshine & warm weather! Perfect for lounging by the pool or being a beach bunny.

I know you’ve been working hard to get that summer body & you want to show it off, as well as you should! BUT don’t let that or the heat of the summer deter you from keeping up with all your hard work thus far…in fact, you should want to continue working out to, at the very least, maintain your sexy physique that you’ve worked so hard for!

And guess what?

Best part about summer….you can workout outside!!! I know you’re thinking, “What are you crazy?!? It’s hot outside!” Hint: Not if you do it early in the morning or late in the evening.

Enjoy the outdoors! Before you know it, winter will be here & you’ll begin to hibernate. Go outside, go hard, sweat, burn those calories, build & tone those muscles ALL while still getting your golden tan you so desire.

Now your second thought is “I won’t know what to do…& I hate running!”

No problem! We got ya covered! Some of you may already know, & there are those of you who don’t, but we, coaches of Fit Tribe, provide special amenities to those who read our blogs, our emails, our website, who constantly check out our Facebook pages & most importantly, communicate with us about when & where you’re going on vacation!

Why is that so important???

Noooo, it’s not because we’re nosy & secretly want you to pack us in your luggage so we can GO WITH you. It’s so you are reaping all the benefits your gym has to offer!

Check it out:

Videos: We have videos that are easily accessible to you guys to use whenever you are away from us. For example, Rosie & Tasha’s Core Crusher is a FANTASTIC video to watch to keep those abs up to par, so you won’t need a surfboard or bogey board to ride those waves, no sir, not you! You have your washBOARD abs!

Workouts: If you communicate with us, we will give you a nice farewell with a week’s worth of typically high standard Fit Tribe’s hard core workouts that’ll make you feel like you’ve never left!

Such as:

30/15 x 4 (30s exercise/15s rest, 4 rounds)

  • Star Squat
  • Jump Speed Skaters
  • Plank Shoulder Taps
  • Jump Lunges
  • Mountain Climbers
  • Sit Ups

AND if you do them as if we were there with you; keeping that intensity up, when you come back, you won’t even notice that you ever went on vacation, but we will, as we’re filled with envy because of your gorgeous tan.

Us: Believe it or not, just because you’re not physically in the gym with us does not mean we forget about you. Once you’re a Triber, you’re always a Triber!

Facebook us, email us, text us, HECK! Even call us if you need to! You forgot to ask for workouts before you left, don’t sweat it! Contact us & send us pictures of where you are, if there’s a gym-send us pictures of what it looks like, if you have equipment with you-pictures of the type of equipment (or you can just tell us if you know what they are.)

Don’t you get it?!

WE ARE HERE FOR YOU GUYS!!! We made this commitment to you: for better for worse, to get you healthy & fit, on your good days & bad days, until you get sick of us. And by becoming a Triber, you said “I do too.”

So make us proud Tribers, & continue to kick-ass while vacationing so you can rock those bathing suits like it’s nobody’s business & then jump right back in like you’ve never left!

Committed to Your Success,

Christina and the Fit Tribe Team

Paleo Chicken Salad Recipe

Hey Tribe! Here’s a new ‪#‎Chewsday‬ salad recipe to try!! For more healthy recipes, check out our online guide by clicking here—>

**Paleo Chicken Salad**

-1lb boneless chicken breast, cubed
-1/4 cup plain greek yogurt
-1 portobello mushroom, chopped
-1/2 cup onion, chopped
-1 yellow bell pepper, chopped
-1/2 teaspoon dried minced garlic
-1/2 teaspoon coarse ground sea salt
-fresh herbs (optional) (fresh parsley and basil)

-Add cubed chicken breast to a medium- or large-sized saucepan, add water until 3/4th of the way full and place on the stove over medium-high heat. Bring to a boil, reduce heat to medium and simmer until chicken is cooked throughout (~20-30 minutes). Caution: Don’t walk away for too long as the chicken comes to a boil. You may need to skim the foam off the top and reduce the heat sooner.
-Drain the chicken and add to a large bowl. Add all the remaining ingredients, stir to combine, transfer salad to a bowl and serve.
-If you prepare this salad ahead of time, transfer it the fridge and the flavors will only get better and better the longer it sits (I’m talking several hours or days, not several weeks).
-Enjoy! 🙂