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Mom Boss of the Month: Kalene Walsh


We are so excited to announce our Mom Boss of the Month is Kalene Walsh. Many of us know her as the plant-based, super fit, trainer to the stars (moms!) of Hoboken! We know her as owner of Sweat and Flow, a kick-ass mama to a busy 3 year old boy, and our new Fit Mom!!!!

Sadly, our Fit Mom moved away, but happily, we have a new Fit Mom and she "fits" in perfectly!!

Learn more about Kalene (and hire her!!)

When did your fitness journey begin?

I was a gymnast for years, but my love for fitness began when my good friend, amazing personal trainer, and professional natural bodybuilder, Rolando Amorim took me under his wing. I was skinny, but all bones and fat. I had no muscle, because all I did was cardio. After 4 months of training with him, I competed in my first fitness competition and I was hooked! I later graduated with a Bachelors Degree from Northeastern in Public Relations, but I had already started working on my first personal training certification. It’s amazing how one person can change the entire course of your life!

We look at you and see a body pretty close to perfection, but we know that everyone has something they wish they could change. What is your favorite feature, and what is something you wish was different?

I’m far from perfect, but I work hard and I'm happy with my body. My favorite muscle group to train is shoulders, my least favorite is biceps, because they are my weakest body part. The saying is true, “The things you want to do the least are the things you need to do the most.”

We know you did some fitness competitions in the past. Please tell us the truth, how many layers of spray tan do they make you do??

Haha that’s one thing I definitely don’t miss about competing! It’s actually not a spray, it’s a super dark liquid called Pro Tan that’s painted onto your body with a foam brush. It stains everything!

As a mom to a young son, what are your thoughts on children’s health and fitness? What do you teach your son to stay healthy?

I believe it’s so important to teach children about health and fitness from a young age, but in a way that is fun for them. What I believe is even more important, is leading by example. Children see and hear everything! If you talk negatively about your body or food, they hear that. I’ve been bringing Cash to the gym with me since he was 3 months old, he knows that he gets to play with his friends at the gym daycare, while “Mom goes to workout.” I hope our example lays the foundation for him to be excited about health and fitness as he gets older.

If you could have 24 hours to eat anything in the world without any of the “bad stuff” counting- what would you eat?

This is a good question! I LOVE Mexican food! I'd fly to Cabo and eat my way through our favorite restaurants there! Chips, guac, and all the margaritas I could drink!

As a trainer, fitness expert, and someone with so many degrees in the field (we didn’t know there were so many!), what do you recommend we look for in a trainer or gym?

Hiring a personal trainer is such a personal thing. Besides making sure they are nationally accredited and knowledgeable, you really need to find someone who can motivate you and fits with your personality. A great personal trainer needs to understand your lifestyle and limitations. They should also be someone who is available to you for whatever you need to help reach your goals. My clients have texted me from the aisles of the grocery store asking about certain foods. I’ve developed programs that they can do from their hotel rooms when they are traveling. I’ve even changed diapers and given bottles to babies, so moms can get through their workouts uninterrupted. I often ask my clients what do you NEED to reach your goals? I want to make sure they have every tool to be successful! Lastly, finding a trainer who practices what they preach and truly cares about you reaching your goals is so important. I feel so lucky to say I absolutely love each and every one of my clients and look forward to seeing them each day!

What is your biggest mom-fail moment?

Ugh! I still feel terrible about this! Cash was a week old when I put him on the changing table to change his diaper. I bent down to grab a onesie out of his dresser for a split second when he fell off onto the wood floor! I’ve never cried so hard in my life! You’ve never experienced a walk of shame until you’ve walked into the ER convinced that you’ve caused permanent damage to your brand new baby! Thank God he was fine! Hard lesson learned -- always strap him in!

You are clearly super busy with maintaining your own fitness, your clients, and your family. When you get a minute to escape the crazy, where are your favorite local date night spots?

We love the laid back vibe at Panello, drinks at Antique Bar and Bakery are always fun, and in the summer we love to hang out by the fire pit in our courtyard.

What is your favorite thing about raising a child in Hoboken?

We lived on the Upper East Side before moving here and I thought I would never leave the city, but Hoboken is perfect! One of our favorite things to do is ride the ferry (searching for pirates, of course!) to Battery Park City. I love how quiet Hoboken is, but how quickly you can get into the city when you need a change of pace. I love that we can walk to a different park every day of the week and there are always a million kids for Cash to play with. And with all those kids come some pretty awesome moms! 90% of my clientele are Hoboken mommies and they are some kick ass women! Hey Melissa, new shirt idea…"Kick Ass Like a Mother!”

What is the best business advice anyone ever gave you? How about the worst?

The best advice ever given to me was “Don’t try and be everything to everyone” and “Know your audience.” I feel like I've been fortunate enough that I haven't gotten any bad business advice that I can think of.

A day in the life of Kalene…go!

Oh boy! My life feels like one big sprint, but I wouldn't have it any other way! OK, here goes…

4:00 AM Wake Up!

4:05 AM Chug Lemon Water, Apple Cider Vinegar, and Cinnamon. Scarf down protein overnight oats that I meal prep in advance.

4:45 AM Bike to first Client

5:00 AM - 10:30 AM Back-to-Back Training Sessions (I only schedule 15 min in between clients who are all over town, so I bike everywhere year round. Not so fun this winter when it was -25 with the windchill!)

10:45 - 11:45 AM Head to Crunch or Planet Fitness, whichever I happen to be closest to after my last client, for my own workout.

12:00 PM Grab a salad from Quality Greens before rushing home to make a protein shake.

12:30 PM Run to pick up Cash.

12:30 - 3:30 PM Cook dinner for that night, head to the park with Cash, write program designs for the following day, the list goes on…

3:45 PM Bike to my first client of the night

4:00 - 9:00 PM Back-to-Back Training Sessions

9:15 PM Eat Dinner

9:30 PM SLEEP!!!

Be sure to follow Kalene on Instagram here and of course, stay tuned for her here on the blog!

Photos by @LittleHobokenPhotography

#momboss #trainer #fitmom #fitness #personaltrainer

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HEADER PHOTO CREDIT: Danielle Guenther Photography

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