Sensational Spaghetti Squash

Want to have spaghetti for dinner but would like a healthy alternative? Have you tried spaghetti squash? It is an ideal substitute for noodles. They are easy to make and a great addition to any meal. Try out these steps below!

Preparation time: 5 minutes

Cooking time: 30 minutes
Yields: 4-5 cups of “spaghetti”


Utensils Required:
Cutting board



1 spaghetti squash
Garlic powder
Olive oil
Optional toppings: spaghetti sauce, stir fry ingredients, etc.



1. Cut the spaghetti squash in half.



2. Pull out the seeds on either half of the squash using a spoon or clean hands, whichever is easier. Throw away the “guts” of the squash.



3. Place both halves on a baking pan, with the cut side facing up. Sprinkle the tops with salt, pepper, and garlic powder. Drizzle olive oil over the tops.



4. Preheat the oven to 350 degrees. Place the squash inside and bake for around 30 minutes, or until the tops begin browning.

5. After the squash is done baking and has cooled, use a fork to scrape the insides of the squash. This is what creates the spaghetti effect.



6. Scoop it out and serve with spaghetti sauce or any other way you choose. You can also serve it plain with extra garlic powder for taste.



7. In the picture below, I chose to incorporate vegetables and chicken, which I stir fried while the squash was baking. I added teriyaki sauce for added flavor.



Happy squashing!


New Location!

Beginning December 1st, all classes will be at our new location, 1318 N Monroe St, Ste. F, upstairs above Sakura (second door from the left)! We will continue to make improvements and changes over the next few weeks, but classes in the pole room and group fitness room will run normally! We’re so excited to welcome you to Queendom 2.0!

Due to temporary glitches throughout our move, the best way to contact us is at; please include your phone number if you would like someone to call you, and we will have someone get back with you as soon as possible!

Tasty Treats: 5 Minute Banana Ice Cream


Tasty Treats: 5 Minute Banana Ice Cream

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Are you a fan of ice cream but would like a healthy alternative? Then try out this easy five minute recipe!

Cooking time: 5 minutes
Yields: 1 cup

Utensils Required:
Cutting board
Plastic bags


Two ripe Bananas (ideally yellow with brown spots, no green)
¼ of a cup of Milk (or a milk substitute)
Optional Add-ons: Peanut butter, cocoa powder, coconut flakes, flax seeds, nuts of your choosing, sliced fruit



1. Peel ripe bananas and cut them into several small pieces. The more ripe the banana, the sweeter the ice cream will be. Put the pieces in a freezer bag and allow them to freeze overnight. You can freeze more than one portion at a time; they don’t go bad quickly in the freezer.


2. Once frozen, combine bananas and milk (or milk substitute) in a blender. The use of different milk substitutes will affect the taste. Flavored soy milk will create a sweeter tasting ice cream overall. Coconut milk is also a delicious alternative to milk. I used oat milk in the mixture pictured below. Blend until a creamy texture is achieved.


3. Even though your ice cream is technically done now, there are many optional toppings you can add. While your ice cream is still in the blender, you can add a teaspoon of peanut butter or cocoa powder. Afterwards, you can add various delicious toppings such as coconut flakes or sliced fruit for sweetness. You can also sprinkle flax seeds on top to reap its health benefits. According to the Mayo Clinic, flaxseed is high in fiber and omega-3 fatty acids. It can lead to improved digestive health and could even help reduce the risk of heart disease.

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L.D., Katherine Zeratsky R.D. “Does ground flaxseed have more health benefits than whole flaxseed?” Mayo Clinic, Mayo Foundation for Medical Education and Research, 13 Dec. 2015, Accessed 16 Sept. 2017.

How To Do the Perfect Push-Up

Push-ups are a great toning exercise for both your core and upper body. However, it is an exercise people often struggle with. Having the correct form is the key to getting the most out of your push-up. Try these tips today!

  1. Everything in Alignment
    When completing a push-up, your entire body should be in alignment. Your butt shouldn’t be too high or too low; it should line up with your spine. A great way to keep your backside in check is to tuck your tailbone under before lowering into a push-up. Do not keep your head arched up, and do not let it drop down; be sure to also have your neck in line with your spine. If your neck is in the optimal position, you should be looking in between your hands.
  2. Engage Your Core
    Often times, people think that they cannot do a full push-up because their upper body is not strong enough. However, by engaging your core you take some of the pressure off of your arms, shoulders and chest. At the top of each push-up, think about engaging the core by pulling the belly button back towards the spine.
  3. Arms, Arms, Arms!
    Where you place your arms matters! Arms in a narrow stance targets your triceps more, and arms placed farther apart work your shoulders and chest muscles more. Our instructor, Anna, recommends placing your arms at a forty-five degree angle from your torso. Be sure to think about sending your elbows to the corners so they don’t flare out. Performing a variety of push-ups will target multiple muscles for a strong, toned upper body!
  4. Full Push-Ups and Other Variations
    Once you have perfected the above steps, you can play around with push-up variations! You can do assisted push-ups by placing your knees on the ground. You can perform decline push-ups elevating the feet on a chair or a block. However, with these variations, be sure to still keep good form. Anna recommends, when doing a full push-up, to squeeze your shoulder blades on the way down and separate your shoulder blades at the top by pushing into the ground.

Apps to Assist in Your Fitness Journey

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Apps to Assist in Your Fitness Journey

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Everyone is on a different fitness journey. However, no matter what your goals are, we could always use some help! Here are a few awesome apps to try out this month!


Get Moving!


Yoga Wake Up

yoga wake up

This is a free app, but in order to access all the “wakeups,” you need to have a payed subscription. The app takes you through a yoga sequence and gets you moving first thing in the morning. It allows you to select if you are a newbie or a yogi, and even better than that, if you want to stretch in bed or get out of bed! Each wakeup is themed, from dance party to a gentle flow, from a three-minute yoga session to sixteen-minute stretch for your spine. If this short yoga wakeup isn’t enough for you, join us for yoga every Saturday at 10:45am!

Tabata Timer

tabata pro

This is a useful tool to achieve a great tabata workout. A traditional tabata lasts four minutes and involves doing twenty seconds of high intensity movements followed by ten seconds of rest. This app, however, allows you to adjust the time for which you work and rest for, as well as add prep time prior to the tabata starting. It is perfect for any of your interval needs (and it is completely free)! If you need some extra motivation for tabatas, come join us for HIIT (High Intensity Interval Training) Mondays at 7:15pm and Wednesdays at 8:15pm.



Eat Effortlessly! 


My Fitness Pal

Trying to keep track of your nutrition? This free app is ideal for recording all your meals throughout the day. It allows you to easily document your daily calories, your exercise, and even the amount of water you drink! There is never a struggle to record your meals as they have over five million foods in their database.


While Pinterest is a beloved website for DIY-ers everywhere, it is the perfect place to turn to if you want to spice up your meals. You can use it as a website or a free phone app. There is no shortage of healthy, free recipes.



Rock it out!


Spotify Running

Spotify Running is one of the newest services offered on Spotify. Search running on Spotify and choose the running genre. Select the type of run (morning run, power run, your personal running mix), and then start exercising. Spotify will detect your steps per minute and match it up with the tempo of your songs! Spotify is free, but you can upgrade to take advantage of its full range of services with a $9.99/month subscription (or if you are a student, a $4.99/month subscription).

Fit Radio

If you enjoy engaging in different types of workouts, try out Fit Radio. There are thousands of mixes to pick from. You can choose a mix based on preferred genre, DJ, activity or beats per minute (BPM). The app has a subscription fee of $2.99/month, but there is a free trial offer of three hours of premium listening time.



With Pandora, you can enter your desired beats per minute (BPM) in the app’s search bar and find stations with the perfect tempo for your workout. While the app is free, if you want to avoid advertisements and use all of its services, you will need to purchase a monthly subscription.


Feel Good!


Ambio and Relax Melodies


Both of these apps are ideal for falling asleep to relaxing noises. Ambio is a free app for Androids that allows you to choose from hundreds of sounds to create the perfect sleeping playlist. They offer a variety of sounds such as white noise, rain, and even a cat’s purr. If you do not have an Android, Relax Melodies is an excellent alternative. With this free app for iOS devices, you can create your own melody using an assortment of layered sounds, from piano and lounge melodies to natural noises of rivers, wind and ocean waves. You can even set times for when to exit the app so it does not run all night. Guided meditations are also available!

Shine Text

shine text


Shine text is a free service for receiving daily motivational texts or Facebook messages on a variety of topics, from living your life with intention to remembering to prioritize yourself. The short texts come with a link to their website, which you can click to hear more about the text of the day.



Buddhify is a mindfulness and meditation app for a one-time $4.99 fee. The app boasts over eighty meditations. When you open the app, you can choose a meditation based on your current activity, time of day, or emotion. Some examples include “work break,” “can’t sleep,” “feeling stressed,” “just meditation,” and more. You can also integrate your meditation minutes with your phone’s health kit.

Instructor Spotlight: Kimiyo Karosas


Instructor Spotlight: Kimiyo Karosas

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Have you met our instructor Kimiyo? She is a 200 hour RYT, registered yoga teacher. She teaches Yoga Sculpt every Wednesday at 5:15pm, but is often spotted substituting Fit & Flexy and yoga classes. Kimiyo loves teaching Yoga Sculpt because it allows her to combine an engaging workout with some of her favorite self-care tips. In her words, “It’s a mindful workout combined with a delicious stretch, which are two of my favorite ways to unwind, so what’s not to love!”

When she is not at Queen of Hearts Fitness, you can catch Kimiyo attending classes at Florida State University or at work with the intramural sports program. She is pursuing degrees in both English and Education and hopes to one day be able to bring yoga into the classroom. Aside from school and work, Kimiyo loves to get outside and enjoy nature, whether that be doing outdoor AcroYoga, hanging out in her ENO hammock, or walking on trails. She does AcroYoga with a group every Sunday at Cascades Park at 3:30, and any Queen is welcome to join them! She also loves to write poetry and is will soon be performing at open mic nights. Her favorite guilty treat is any flavor of Oreo.

Kimiyo has been active since she was young, beginning with gymnastics, then transitioning to flag football, and later, cheerleading. However, it was when she discovered yoga and meditation in 2012, that fitness became her passion. She is fascinated by the way fitness can affect our daily life and overall well-being. Her goal as an instructor is to give every Queen an hour-long getaway and to teach them how to incorporate their new skills into their days and other workouts. Kimiyo explains, “I feel like knowing the reason why we do something is just as important as the exercise/pose/any habit really, so I try to explain the method behind the madness in my classes. I feel like that helps empower and motivate my fellow Queens to do what’s best for them.”

Now that you know Kimiyo a little better, join her for her Yoga Sculpt class every Wednesday at 5:15pm. Register at

Full Body Gliding Disc Workout

Have you had a busy week and can’t make it to Queen of Hearts Fitness for your favorite class? Or maybe you are out of town for a few days but don’t want to lose all the headway you’ve been making with your health? Our lovely instructor, Anna, has come up with a workout you can do no matter where you are. All you need are gliding discs. If you do not have those at home, small hand towels or paper plates will also work. Do each move eight times. When you are finished, try doing the whole circuit two to three more times.


Move Number 1: Pike/ Knee Tuck
Start from a basic plank position with a disc below each foot. Slowly begin by bringing your feet in closer to you and lifting your hips to the sky, keeping your legs straight. Afterwards, slide your legs back into the original plank position. If you would prefer an easier modification, you can do a knee tuck. Rather than keeping your legs straight, slide your legs under your body, so you end up in a crouching position. Both of these moves target your abdominal muscles, so don’t forget to keep your core engaged throughout the movement.


Move Number 2: Side Lunge
Place the discs under your feet. Begin by squatting down with your right leg, while, at the same time, sliding out your left foot. Don’t forget to keep your left leg straight. Then, slide your left leg back in as you stand up.

Move Number 3: Assisted Sliding One-Arm Pushups
Start from a kneeling pushup up position with the discs under your hands. Slide your right hand to the front right corner, keeping that right elbow straight. At the same time, bend the opposite elbow and lower down into a pushup position. Come back up and repeat the move with your left hand.

Move Number 4: Gilder Ham Curl
Start in a glute bridge with both of your feet on discs. Slide your feet away from your body. Keep in mind that the farther out you go, the more difficult the move will become. Pull your feet back in towards your body while engaging your hamstrings. Keep your hips lifted throughout the entire movement by squeezing your glutes.

Instructor Spotlight: Sarah Williams



Sarah Williams is our newest instructor here at Queen of Hearts Fitness. She was a dancer for sixteen years, six of which she spent competing. In fact, when she was just thirteen, Sarah danced in a 2010 Miami Heat basketball halftime show! When she is not at Queens, you can find Sarah on FSU’s campus, where she is a senior studying psychology. Aside from being a fitness instructor, she is also a medical responder for FSU as well as a media specialist in photography and design for FSU’s Student Government Association. On a day off, you can find her watching anime in her beloved lime-green robe, going to local parks with her boyfriend, having wine nights with her friends, or trying a new restaurant (in her words, “eating is my passion.”) Her favorite movie is Spirited Away.

While she has always loved fitness, it was not until her freshman year of college that she decided to officially commit herself to a healthy lifestyle and become a group fitness instructor. She took a six week intensive course at Florida State University’s gymnasium, which prepared her to take the ACE certification exam. She now teaches Booty Ballet, Total Body Sculpt, Kickboxing, Core & More, and HIIT. Her favorite class to teach, so far, is Booty Ballet. She adores being able to add ballet inspired movements and terminology, a nod to her childhood pastime. Another preferred class format for Sarah is Kickboxing. The high energy of the class gives her the ability to push her clients even closer to realizing their fitness dreams. For Sarah, the best part about being a group fitness instructor is being able to see her students’ improvements over time.

Come join Sarah this week in one of her classes. She cannot wait to meet you!

BUTI Bliss Workshop

The quest for health and happiness can be difficult without the right people surrounding you, but our BUTI Tribe is here to encourage and support you in your fitness journey with the BUTI workout!

In the first section of this Buti Bliss Workshop, we will get to know other strong, empowered women as we discuss sisterhood, share our stories, and focus on building each other up. We will discuss the importance of self-care as it is easy to push to the side, but also necessary to living a fulfilled, healthy life!

After this, you will then be lead through an amazing Buti workout with Kristi Bradley followed by a guided meditation to help you bask in the BUTI Bliss! The BUTI workout is a soulful blend of power yoga, cardio-intensive tribal dance, conditioning and deep abdominal toning. This all-in-one workout tones and sculpts the entire body while facilitating complete inner transformation!

Healthy snacks and beverages will be provided at the end. If you’re ready to treat yourself to a mini retreat, surround yourself with positive, uplifting women, and get an awesome workout in, reserve your spot today! Please bring your mat, water bottle and beautiful smile!

About Kristi:

When Kristi realized her passion for health and fitness, she pursued certifications in ZUMBA, PiYO, R.I.P.P.E.D, personal training, group fitness, and now BUTI. She also received her certification as a Health Coach through the Institute for Integrative Nutrition. Kristi continues to help women discover the strength they hold within. Her high energy classes never stop motivating women to become the best versions of themselves!

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$25 Non Members
$20 Members
*No refunds.

Learn, Move & ROCK Nia’s 52 Moves to Led Zeppelin

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A unique introduction to Nia Technique!
Learn the language of Nia with a two-part experiential 52 Moves workshop.
This is an excellent workshop for both new to Nia students as well as seasoned students. Learning the foundation of Nia’s 52 moves will give you an opportunity to polish your technique, to expand your Nia vocabulary, and to better understand the conditioning qualities of each move so you learn how to take your workout to a new level!
Nia’s 52 Moves are the building blocks of all Nia routines, classes and Nia programs. They originate from diverse modalities spanning Dance Arts, Martial Arts and Healing Arts. They are designed to bring conditioning to every muscle group, joint, the nervous system, and the three main areas of the body: base, core and upper extremities.
• We will spend time breaking down each move by following Nia’s somatic methodology for studying movement. A triad known as: Learn-Move-Energize.
PART TWO EMBODY: 2:30-3:30pm
• Get ready to dance, sweat, and ROCK all Nia 52 moves to a unique musical landscape by none other than Led Zeppelin. This one-hour class will give you an opportunity to energize and personalize everything you learned (all 52 moves) while getting a total body workout.
Class is taken barefoot and no experience is necessary. Nia is designed for all ages, fitness levels and body types. For this workshop 16+ are welcomed (under 18 with parent consent). Come ready to move and wear anything that makes you feel free and comfortable. Please bring a water bottle, a towel, and a mat for floor exercises (optional).
Valerie discovered Nia while living in Honolulu, HI. in 2011. She’s trained in Hawai’i, Australia, New York, Baltimore and Nia Headquarters in Portland, Oregon. She is passionate about Health & Well-Being and believes every single person on earth should experience movement as medicine. She supports people in realizing their potential by using feel-good motivation to support them in ways that are flexible & adaptable to age, health, professions and abilities. Her classes have been described as: inspiring, therapeutic, creative, energetic and empowering!
Grab a friend and join the Queen team for a Sunday afternoon that will leave you feeling energized, amazed, and grateful to be able to live and rock your juicy life!
$20 Members
$25 Non Members
*No refunds.