Thai Steak Salad

Thai Steak Salad

Got leftover grilled flank steak? Here’s a vibrant mix of fresh veggies to serve it up with! For the dressing use a simple drizzle of olive oil, balsamic vinegar, and freshly cracked salt and pepper. Enjoy!

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What you need
Servings: 4

1 head savoy cabbage, chopped
1 bunch fresh cilantro, chopped
1 red bell pepper, seeded and thinly sliced lengthwise

4 scallions, greens only, thinly sliced
6 radishes, halved and thinly sliced
½ cup fresh basil, chopped or torn
8 ounces grilled flank steak, thinly sliced


1. Divide the ingredients between 4 salad bowls. Serve with your choice of dressing. Enjoy!

One serving equals: 391 calories, 14g fat, 14g carbohydrate, 7g sugar, 136mg sodium, 5g fiber, and 50g protein.

Up close and personal with Ms. Erica!

Today and every day we celebrate Ms. Erica Lee Arnold-Rodriguez, a LOVED and RESPECTED member at Team Kinetics for over 5 Years!!!!


Ms. Erica is a shining light at Kinetics Hot Yoga & Aerial Fitness​! Everyone who meets her can see and feel her passion, care, kindness and innate desire to give.

Ms. Erica has many gifts and talents. One talent that we greatly appreciate is her unique ability to transform the ambiance of Kinetics Flow​​​ during classes and workshops.

As a professional, Ms. Erica has over twenty years’ experience teaching various movement modalities including dance, theatre, Antigravity Fitness, Vinyasa yoga, and Acroyoga. She holds advanced training and certifications in anatomy, biomechanics and kinesiology. ​

Ms. Erica is an amazing teacher because she is also a student of her life and the work that she does.


Don’t hesitate! Take Ms. Erica’s classes at Kinetics Flow​​

  • Monday evening: Antigravity Fitness Pilates 6P
  • Wednesday evening: Antigravity Suspension Fitness 7p
  • Wednesday evening: Virtual Vinyasa Flow 8:15P
  • Thursday evening: Hot Vinyasa Flow 7P

Sign up here 🙂 Kinetics Flow Class Schedule

Your Body and Mind will LOVE classes with Ms. Erica!

Expect to be lifted as Ms. Erica safely takes you and your body on a journey that explores movement through various dimensions unleashing grace and ability that you never knew you had.



Get to know Ms. Erica! Fun Facts Below :-). ​

​We asked Ms. Erica the following questions:

Why/how did you get started with yoga (and consequentially, aerial yoga)?

I came to yoga a lot of years ago, I am unsure of how many. My husband gifted me with a yoga mat and a yoga/pilates video, since then I have practiced almost every day. During that time, I was teaching acrobatics, jazz and other forms of dance.  I shared yoga to condition my dancers.  As a teacher, the practice expanded my vocabulary and it gave me a better understanding of the mechanics of the human body. The more I discovered the more I wanted to know (that’s still the case).

In 2013 I walked through the doors of Kinetics, taking an AntiGravity class from Ms Metra Lundy. I knew then how much I loved her class, but I had no idea that she would become such an influential force in my life. It is through her encouragement and that of my family, my friends and, most of all – my students, that I have grown into the teacher that I am today.


What does yoga mean to you? The literal term yoga is oneness. To me, yoga is freedom, discovery, joy, and peace. The practice helps me delve into my spiritual nature and it helps me learn to love myself, and in oneness, to love all.

The asana practice makes me feel good in body and mind and it challenges me; I love to share in it with others and experience it with others. I take my scholastic studies of yoga quite seriously and I have devoted my life to the human body and how to move it with integrity and artistry. But, in that seriousness, I very much believe in a go-with-the-flow manner and trusting in where it leads.

I find the more I live my yoga the happier and content I become.



Meet Ms. Erica Sunday, February 9th, during our Community Detox and Shut-In

Description: Join Kinetics Flow and the Middlesex County, NJ community for an afternoon of rejuvenation. Share in a community walk, experience a gentle yoga practice, receive guided mediation, use creative expression through journaling and visioning to restore and refresh you. ​

Cost: $1.00

Sign up here: Community Detox and Shut-in




Fitness Lasagna

Fitness Lasagna

Fitness Lasagna

Instead of regular lasagna noodles, this recipe calls for zucchini noodles in order to sway the calorie balance in your favor. Cheese has also been swapped out for egg whites, which increases the overall protein while reducing calories.


What you need…

Servings: 6

For the Noodles

  • 1 small spaghetti squash
  • 4 Green Zucchinis, sliced into ⅛ inch noodles
  • 1 teaspoon olive oil
  • Dash of salt and pepper
  • a sprinkle of dried basil

For the Filling

  • 1½ pounds ground meat (turkey, beef, chicken or even ground impossible burger)
  • 1 teaspoon sea salt
  • 2 cloves Garlic, minced
  • 1 yellow onion, chopped
  • 2 teaspoons Dried Oregano (OR fresh oregano)
  • 1 (25.5 oz) jar marinara sauce
  • 16 oz. carton egg whites


  1. Preheat oven to 400 degrees F. Line 3 baking sheets with parchment paper.
  2. Cut the ends off the spaghetti squash and discard. Slice the rest of the spaghetti squash into 1-inch rings. Use a spoon to remove the seeds from the center of each ring. Cut the rings into half and arrange on one of the baking sheets. Drizzle with olive oil and sprinkle with salt and pepper. Roast in the preheated oven for 30 minutes.
  3. Using a mandoline slicer, slice the zucchini into ⅛ inch lasagna noodles. Place in a single layer on the remaining prepared baking sheets. Drizzle with olive oil, salt and pepper and dried basil. Bake at 400 F for 10 minutes.
  4. In a large skillet, place the ground meat, salt, garlic, onion and oregano over medium high heat. When the meat is browned add the marinara sauce and scrape the roasted spaghetti squash flesh into the skillet. Mix well and simmer for 5 minutes.

For the Assembly

  1. In a casserole dish, make a single layer of zucchini noodles at the bottom. Top with half of the filling. Top with half of the egg whites. Top with the remaining zucchini noodles, the remaining filling, the remaining egg whites. Sprinkle a little more oregano and basil on the very top.
  2. Reduce the oven to 375 and bake uncovered for 40 minutes. Turn on the broil for 2-3 minutes, to help evaporate some of the liquid from the top of the lasagna. Enjoy!


One serving equals: 380 calories, 14g fat, 987mg sodium, 13g carbohydrate, 4g fiber, 6g sugar and 44g protein.


Journey of a Lifetime (video) + Walk/Run Safety Tips

Hey there, Metra Lundy here your trainer and coach.

I had to share an exciting personal journey of mine!!

Click to watch the video!​ Do continue to follow my Youtube Channel to watch my 30 day countdown.


3.5 “Remember Me” tips to kick off your summer run or walk regimen

1. talk with your doctor. always check with your doctor before beginning or ramping up an exercise regimen. Once your doctor gives you the green light, jump into your training with excitement.

​2. train smart. gradually increase your mileage over a few weeks or months. If your goal is to run but you have never run before do plan to walk a little and run a little during every cardio session. Consider using a supportive running app such as Couch 5k to gradually increase the length of each run.

3. eat and drink well. when your activity level has increased. drink water before and after each run, as well as throughout your day. Use your urine as an indicator for whether or not you’re getting enough (a healthy urine color is typically clear to pale yellow).  Eat fresh, whole foods preferably prepared by you.

3.5 embrace challenge. new regimens are sometimes challenging in the beginning but remember they get easier as you get better; hang in there.

See you soon,


Bright Light

Let your light shine

She was a tall, well-dressed woman with tightly curled hair and neatly manicured nails. I escorted her to our consult room. She arrived just in time for her fitness assessment.

She spoke. “Whew! It’s been a full day. My job is very demanding. I work about sixty hours a week, rarely take lunch, and commute an hour each way. After work, I race home to make dinner, help my kids with their homework, and finally spend a little time with my husband. I’m here because my energy is low, I’m feeling blah, and I need to do something about it. I thought if I started working out and eating healthy I might feel better.

Is this you? If you said yes, you are not alone. I meet hundreds of women who express some version of this reality daily.

So, what’s a woman to do; how does the change that she wants and needs occur?

We women share a similar hat in feeling like we have to manage it all. Here is what’s worked for me and hundreds of clients that I’ve worked with:


Brighten your light! You will be a better employee, mother, and wife for doing it.

1. Recognize that only you know when your light is dim and only you can do something about it.

2. When more self-care is needed, take ownership of your need for a recharge.

3. Carry-out your recharge by any means necessary.


Proper nutrition and consistent exercise matter.

1. Healthy, nutrient-dense foods fuel us – so eat mindfully and with purpose

2. A simple strength training circuit has no boundaries; 20 minutes of effort at home, at work, or at your fitness studio will take your body and confidence a long way

3. Focused work pays off with time and effort.


You are capable of greater giving when you bright, so DO take care of you.

Do what matters! (short read)

A few days back I took an easy scenic drive to Maryland. You know the drive I’m talking about;  it’s the one that offers white space for thinking.  During my drive, I spoke out loud and chuckled to myself.  The weekend would be a good time – full of laugher and “remember that” strolls down memory lane. What actually happened was so much more.  You see, the younger of us cousins is fighting for her life. And, if you’ve ever known or had someone that you love fight to live, you may have also witnessed the subtle strength, beauty and commitment that they pour into their every action, their every movement (things I think we often take for granted). The time that I spent with family this past weekend was a celebration and I was reminded that:

  1. No day is promised
  2. The key to happiness is to choose fun and joy
  3. None of us are alone
  4. The mind and body are gifts
  5. Self-care is our personal responsibility

Now, I know remembering all of the above is no small task. And, that we all get distracted at times but I can promise you that as your coach, I’m working on these things just like you. Together, let’s take JOY in a few simple acts of self-care daily.

  1. 30-60 seconds of prideful push-ups
  2. Consume plain water equal to half your body weight in ounces
  3. Get restful sleep 6-8 hours
  4. Stretch major muscles for at least 30 seconds
  5. Schedule 5 minutes of quiet time and deep breathing

If should ever need my help making your self-care or fitness a priority DO Text 732-702-0088 or Email message away; It is my life’s work to be of health and wellness service to you.

Your Trainer & Coach

Metra Lundy