Hoboken Girl of the Week: Kalene Walsh {of Sweat + Flow NYC}

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June is officially here and many of us are probably on the workout grind. Trying to get in shape for the summer season {although couch potato IS a shape, or at least we consider it one} can be a challenge. That challenge, however, can be made so much more worthwhile with the right trainer. Enter this week’s Hoboken Girl of the Week — Kalene Walsh. This expert personal trainer whips butts into shape while motivating her clients in the best possible ways. This week, find out how she got her start, her favorite local places to visit, and more. Keep reading to learn all about Hoboken Girl of the Week Kalene Walsh of Sweat + Flow NYC}.

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Tell us about yourself.  

I was a gymnast my whole life, but my love for fitness began when my good friend, amazing personal trainer, and professional natural bodybuilder, Rolando Amorim took me under his wing in 2003. I was skinny, but all bones and fat. I had no muscle because all I did was cardio. After months of grueling training, I competed in my first fitness competition and I was hooked! I graduated with a bachelor’s degree from Northeastern in public relations in 2005, but had already started working as a trainer. It’s amazing how one person can change the entire course of your life! I worked in gyms throughout the east coast, Equinox in Boston, Lifestyle Fitness in Florida, Golds, but I found my true passion when I went out on my own and created Sweat + Flow.

See More: Hoboken of Girl the Week: Tina Rivera {of Baking Mama}

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Sweat + Flow is a fitness company that embraces the best of the fitness industry. Offering Hoboken residents one on one personal training in the comfort of your own home, residential gym, outdoors, or worldwide via Skype! No equipment, no problem! Sweat + Flow brings everything you need for a challenging and individualized workout.

I became a vegetarian at 12 years old and currently eat a plant-based diet. I’m a big advocate of the 16/8 method of intermittent fasting.

“Even the moms who get up at 5:00AM after being up all night with their newborns, the clients trying to get into that wedding dress, or the clients who just want to have the energy to keep up with their kids…they inspire me more than they probably know!”

Who is your biggest source of inspiration?

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My clients are truly such a source of inspiration! I’ve trained clients with Hashimoto’s, food addictions, cancer, PCOS, Cystic Fibrosis, heart conditions, and artificial joints, all conditions that make it hard to lose weight. Seeing these clients show up every day and persist to reach their goals gives me so much motivation! Even the moms who get up at 5:00AM after being up all night with their newborns, the clients trying to get into that wedding dress, or the clients who just want to have the energy to keep up with their kids…they inspire me more than they probably know!

In addition to my clients, my husband Drew and best friend Steph have always been my biggest cheerleaders! My husband is always pointing out how far I’ve come and has believed in me, even when I didn’t believe in myself. He has always pushed me to think BIGGER! Steph is a BOSS! This girl has climbed the corporate ladder and shattered every glass ceiling with confidence and grit. She’s such an inspiration to women in business and my go-to for business advice.

What are your goals for this year?

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A client once said to me, “I wish I had your schedule, I’d just do whatever I wanted!” I laughed because no one will ever put more pressure on me to continue to be successful than I put on myself. Unfortunately, I’ve realized that with that drive, I have a hard time shutting off work and being in the moment. I’ve recently started phasing out night sessions to only work from 5:00AM-1:00PM, so that I can dedicate my nights to being present for my family. Otherwise, I would easily work 14-hour days and not think twice about it. Balance is my goal for 2019.

What’s a typical day look like for you?

My days often feel like one big sprint, but I wouldn’t have it any other way!

4:00AM: Wake up!

4:05AM: Chug lemon water and coffee.

4:45AM: Bike to my first client.

5:00AM-1:00PM: Back-to-back training sessions {I only schedule 10 minutes in between clients, so I use my bike year-round and fly all over town! I found that it’s definitely the fastest and most reliable way to get around town}.

1:00PM-2:30 PM: Head to Crunch or my residential gym, whichever I happen to be closest to for my own workout.

2:30PM: Grab a salad from Alfalfa {I’m obsessed} before rushing home to make a protein shake.

3:15PM: Run to pick up our son Cash.

3:30PM-5:30 PM: Head to the park with Cash.

6:00PM: Dinner — if my husband isn’t traveling then he’s usually home by 6:00PM and it’s time for dinner. We’re all about healthy convenience and have been using the meal delivery service Eat Clean Bro for about a year now. I’ve been on a plant-based diet since I was 12 years old and my husband eats meat, so their wide variety of healthy options is great for both of us!

7:00PM: Put our son to sleep.

7:30AM-9:30PM: Write the next day’s program designs and respond to email.

9:30PM: Sleep!

What has been the highlight in your career so far?  

Being voted Little Hoboken’s 2018 “Best Trainer/Workout” was pretty awesome, especially because the votes came from women who make up this awesome community!

Read More: Hoboken Girl of the Week: Jackie Dubrovich {of the Women’s Foil Fencing Team}

Tell us about another business in the area you admire?

Hoboken Girl and Little Hoboken are my go-to sources for all things Hoboken! I also love The Inner Athlete, Little Bee, Monroe Music + Movement, Hugs & Bugs, Little City Play, Urban Jungle and Tiger Schulmann’s for our son!

“I’ve grown to love the small town feel of Hoboken. My business was entirely built by word of mouth and referrals from this tight-knit community and for that, I’m so appreciative!”

Hoboken + Jersey City Favorites

What is your favorite restaurant in Hoboken?

I literally eat lunch at Alfalfa five days a week! But my favorite dinner would probably be Orale when I want to cheat! I love Mexican food!

 What is your favorite boutique in Hoboken?

Since I live 90% of my life in spandex you can usually find me in Athleta!

What do you love most about Hoboken?

I never thought I would leave NYC, but I’ve grown to love the small town feel of Hoboken. My business was entirely built by word of mouth and referrals from this tight-knit community and for that, I’m so appreciative!

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What is your favorite thing to do in Hudson County?

When I’m not spending time on the Hoboken waterfront you can usually catch me riding the ferry to Battery Park City or taking the bus to Central Park. There is something about the city in the spring that is pure magic!

How long have you lived and/or worked in Hoboken?  

We moved from the city to Hoboken a little over five years ago.

What is your favorite outdoor place to spend time in Hoboken?

The Hoboken waterfront can’t be beaten, but on days when I don’t feel like leaving our house, I’ll chill by the small pond in our courtyard. The sound of the water is so peaceful.

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What is your favorite place to work out in Hudson County?

On beautiful days, I love hooking my TRX up to a tree along the waterfront and getting in an outdoor workout.

Where do you go out with friends in the area?

Bin 14, Orale, and Panello are a few of my faves.

What is something you think needs to come to the area?

I would love to see a vegan restaurant like Candle 79 to open in Hoboken! Whether you’re vegan or not, check them out! They are fine dining vegan restaurant located on the UES, even my meat-eating husband is obsessed with them!

Keep up with Kalene on Instagram at @kalenesweatandflow, Facebook at Kalene Walsh, or send her an email at sweatandflownyc@gmail.com.

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Written by:

Arielle is a born-and-bred Jersey girl and like a true NJ native, half her diet consists of bagels and the other half pizza. As a graduate of both American University and City, University of London, she’s been a passionate writer ever since she wrote her first “book” in the first grade. When she’s not furiously typing away at her keyboard, she spends her time ticking places off of her “to travel to” list, trying any and all new foods, and trying to stop herself from spending too much money at Zara.