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30 Minute Body Blast

Nantucket is Doggie Heaven

Happy Friday! It’s a beautiful fall morning here on Nantucket Island and it felt SO GOOD last night to finally sleep, not only a decent amount of hours, but also through the night. I ate an early dinner and turned the lights off at 9:30 PM and woke up at 7:00 AM. High-Fives! I think it is the ocean air that magically puts you to sleep up here and I’m 100% okay with that. I decided to come up here for a long weekend with my good friend Val to enjoy the Indian Summer, eat fresh seafood, drink some delicious wine, and just have a fun girls weekend away. Life is way too short! I especially like this quote from Dr. Seuss: “If you never did, you should. These things are fun, and fun is good.”

So let’s talk WORKOUTS! I put together this 30 Minute Body Blast after my clients on Wednesday morning, right in my little studio. I wanted to start experimenting with high repetitions, less equipment, and less time. I was also planning on doing a yoga class later in the evening, so a longer workout would have been way too much. Lady Gaga was blaring in the background and I got right into it. I was sweating, heart rate up, muscles tired, and it was just what I needed. Try it out at the gym or at home (if you have the equipment) and let me know your thoughts. You will need: stability ball, resistance band, and a TRX Suspension Training.


  • 50 TRX Squats
  • 50 TRX Biceps Curls
  • 50 Row with resistance band
  • 50 Mountain Climbers
  • 50 Shoulder Press with 5lbs dumbbells
  • 50 Crunches on stability ball
  • 50 Leg Curl with Stability Ball
  • 50 Crunches with feet on stability ball (reach for outer edge of ball)

Rest 1-Minute between each circuit!

As for my workouts this week, this is what it looked like and looks like until Sunday. I’m attempting to tackle a 12 mile run this morning. What better place to do a long distance run…Right?

  • Sunday: 7.5 Mile run
  • Monday: Vinyasa Yoga at Powerflow & Lindsay Cotter’s 100’s Workout
  • Tuesday: 1:30 Minute bike ride
  • Wednesday: 30 Minute Body Blast & Vinyasa Yoga at Powerflow
  • Thursday: OFF
  • Friday: 12 Mile Run on Nantucket (going to head out around 10:00 AM)
  • Saturday: Easy Run with Val…TBD 😉
  • Sunday: OFF

Have you seen the new cover of Harper’s Bazaar with Lady Gaga? What do you think? I think it’s pretty awesome…Have a wonderful weekend!



Happy Hump Day! As I sip on my coffee and look out the window early this morning, I’m so glad that I got in my bike ride yesterday. It’s not the prettiest of days, but at least it’s Wednesday and we are going to talk about food! 😉 I’m heading out of town tomorrow for a long weekend, so I figured let’s recap my Tuesday. Let’s just say that Tuesday was filled with LOTS of protein. I cannot get enough pumpkin these days! It’s just so darn good. I usually only add it to my breakfast, but after seeing Healthy with Heather’s recipe for Pumpkin Lasagna, I may have to give this a try too…Just saying!

Tuesday was a busy day with a handful or early morning clients and only one evening client, which left me with a window in the afternoon to go for a ride. I hadn’t been on the bike since the ride, so I wasn’t sure how I was going to feel. I went for 1:30 Minutes and felt great. I felt even better, because I had Lindsay Cotter’s Healthy Bites with me. No joke, these things although deceivingly small were packed with flavor and nutrients that helped me feel fueled the entire ride. Otherwise, the rest of my meals were filled with lots of protein (like I said before), healthy fats, and vegetables. Good Food = Happy Belly!


  • 1 c Fage 0% Greek Yogurt
  • 1 c blueberries
  • 1/4 c pumpkin
  • 1 “heaping” T Mara Natha’s almond butter
  • 1/2 T chia seeds
  • Cinnamon


  • Healthy Bites by Lindsay Cotter
  • 1-Whey Good; 1-Cookie Dough; 1-Apricot

Late Lunch:

  • 1 steamed broccoli crown
  • 1 can tuna (Costco size) mixed with onion and 1 T low-fat mayonnaise
  • 1/4 c chickpeas
  • Handful of cherry tomatoes
  • Chopped lettuce
  • 1/4 avocado
  • Mango Salsa


  • Leftover chicken from my slow-cooker recipe (only used chicken breast)
  • Handful of chopped spinach
  • Diced onion
  • Tomato sauce
  • Parmesan cheese

Have you been eating a lot of pumpkin this fall? If so, when do you typically eat it?

My Friends ROCK…Part II

Oh it’s Monday and the last week of September…ALREADY! Fall is upon us and have you started to think of what your goals are for the month of October? Signed up for any events? Thought about some clean eating recipes to tackle? This is a great time of year to take advantage of the cooler temperatures, foliage, and the fall flavors: apples, sweet potatoes, butternut squash, and of course PUMPKIN! 😉 

To start off this week on a positive note, I want to share with you another one of my friends who ROCKS! I met Mallory on Nantucket this summer. She is very close with my sisters and couldn’t believe how long it took me to meet her. She is beautiful, hilarious, strong, and a killer athlete. We talk constantly about training, workout attire, and of course FOOD. We are somewhat “new” friends, but look forward to the growth of our friendship and watching her succeed in her athletic endeavours. I think it is really important to share with all of you REAL WOMEN, who are successful both professionally and physically. It’s motivating to me, to have so many friends who despite their hectic schedules, spend hours training to achieve their goals. I’ve learned so much about them, what inspires them, how they train, and why the do it. So with that being said…here is Mallory’s story! Thanks Girl for sharing!


Because sports have been such a constant focus in my life, I went through a bit of a withdrawal once D1 hockey was over. Going to the gym, and running on my own, wasn’t nearly as fun or challenging. Last August, I was asked by my spin instructor to compete in a local all female triathlon (sprint distance – shortest triathlon race). I trained minimal and ended up 24th overall and 2nd in my age group. After this performance I was asked to compete on a triathlon team based out of Indianapolis, T3 Multisport. I set my goals for 2011 to initially be an Olympic Distance Triathlon in June -Leon’s Triathlon, and a HIM in July, Muncie Ironman. After these two races I really had the itch to do just one additional race this season, Rohto Miami 70.3 Ironman in October (I will also be running the Chicago Marathon October 9th)…furthermore I have committed to the US Ironman Championships in NY/NJ for 2012 – I will be competing on behalf of a charity called the Covenant House.


My training (depending on the race distance thus far) has ranged from 8-14 hours per week. I am an early riser, not by choice, but I typically have my workouts completed by 7am every morning. On some days I will need to split the workouts swim in the morning, bike in the evening, depending in the length or distance of the workout.


I am a fairly healthy eater, but I do have a REAL SWEET TOOTH! However, I cheat one day a week, and try to keep it at that. Cheating for my diet typically entails a cupcake, an ice cream dish, pizza, or something of that sort. Although you burn 1000s of calories training for Ironmans your diet is beyond crucial and can make/break your race.

Go Girl Sprint: 1:10:06
Leon’s Olympic: 2:42:55
Muncie Half Ironman: 5:39:35

Who has inspired you this month? What is your favorite inspirational quote?

Pumpkin Protein Pancakes…First Try!

Happy Friday and first day of FALL! It’s humid, grey, and foggy here in Jersey and it’s kind of been like this all week, so nothing to brag about here. What I do want to brag about is this delicious, easy, healthy, and filling breakfast recipe…Pumpkin is back and yes I’ll probably overdo it as usual, but who cares, because it is yummy, nutritious, and is so versatile. I love using pumpkin in my oats, yogurt, pancakes, and smoothies…YUM!

I whipped up this breakfast before going on a 30 minute run around the neighborhood. I need to blast out some of the lactic acid in my legs. Then I have a couple afternoon clients, and then working at Powerflow this evening before taking Melissa’s 5:30 PM class. What better way to end the week then with a detoxifying vinyasa class? I hope everyone has a wonderful weekend and talk y’all next week! ENJOY!

Pumpkin  Protein Pancake

  • 1 scoop whey unsweetened protein
  • 1/2 cup pumpkin
  • 1 whole egg
  • 1 “heaping” T almond butter
  • 1/2 c blueberries 1/2 c raspberries
  • Splash of water
  • Cinnamon and Vanilla


Whisk together protein powder, eggs, water, vanilla, and pumpkin in a small bowl until smooth and frothy. Meanwhile, heat up a skillet. It is important that you wait until the skillet is very hot. Add the mixture and 1/2 the fruit if you are in the mood. 😉 Cook for about 2-3 minutes on each side. Remove from heat and add almond butter, rest of fruit, and lots of cinnamon.

Not the prettiest pancake, but SO GOOD!

What is your favorite protein pancake?

Killer Breakfast and Isolated Abdominal Workout

Happy Hump Day! Thanks for all of the support, sweet comments, phone calls and text messages the past few days from my first Century Ride on Sunday! It was such a good experience and I’m already considering signing up for the Gran Fondo NYC in 2012. I have until October 31 to decide before the price increases…HA! 

How does my body feel? Surprisingly pretty awesome! Obviously I’m sore from sitting in the saddle for 7 hours, but mainly I’m just a little stiff, and feeling a little pain in my lower back, along with some seriously tight hamstrings. I’m hoping to schedule a massage this afternoon! Since, I’m not too exhausted from the ride, I’ve been doing a lot of yoga and cardio this week, but at a much slower pace. I’ve been listening to my body and just doing what I can. It feels good. This is my workout schedule for the week: 

  • Monday: 1:15 Minute Hot Vinyasa Class at Powerflow
  • Tuesday: 35 Minute Stair Master (intervals); 20 Minute walk on treadmill; 20 Minute Abdominal workout (see below)
  • Wednesday: 1:15 Minute Hot Vinyasa Class at Powerflow
  • Thursday: OFF
  • Friday: 30 Minute easy run; 1:15 Minute Hot Vinyasa Class at Powerflow
  • Saturday: Bike Ride
  • Sunday: OFF

Breakfast: Greek Yogurt in a Jar

Abdominal Workout:

Perform 3 sets of each exercise, with a 30-60 second rest between each. It should take you close to 20 minutes to complete. Remember to breathe while performing all exercises. 🙂

  • 15 Hanging Leg Raises
  • 1-Minute Abdominal Crunches on the stability ball…SLOW
  • 1-Minute Plank with forearms on the stability ball
  • 30 Second pulse for Pilates Hundred
  • 30 repetitions Turtle
  • 1-Minute Side Plank with twist

What is your favorite abdominal exercise?

Gran Fondo Century Ride Recap…AWESOME

Another weekend and has come and gone and another accomplishment I can cross off my “Bucket List”! The Gran Fondo Century Ride yesterday was AWESOME! The weather was perfect, the route was breathtaking, the volunteers and rest stops rocked, and the overall experience has left me craving to sign up for another. I rode with 4 great men, who were all experienced riders, but so supportive and motivating, since this was my first. We all finished, no one got injured (I of course fell off my bike at an intersection again, because I didn’t clip out in time…HA!), and no one got a flat tire. High-Fives! This Century Ride was challenging and I was totally not expecting to encounter so many hills outside of the 4 timed hills. It seemed like all of them were of course were placed perfectly in the last 13 miles of the ride. To all of those people out there who make fun of Jersey, ride this course and you will be blown away by the beauty of this state! So let’s do a quick recap of yesterdays 7 hour bike ride…

I was up at the not normal hour of 5:00 AM on  Sunday. Coffee was brewing and I whipped up a delicious breakfast that was protein packed and had me feeling perfectly fueled before the race. (I’m so glad that through experimentation, I discovered that loaded carbohydrate meals the night before and day of events does not work for me. This has made huge gains in my training.) I packed all of my gear, laid my clothes out, and had all water bottles filled the night before, so I could just walk out the door, hop in the car, and go. No thinking required, because my brain was still asleep, but my nerves were alive and kicking.

I met my group at 6:45 AM right near the starting line. There were over 1,000 riders in this event and it was so cool to see so many people show up in good old Morristown, NJ. There were people of all ages, shapes, and sizes who were ready to tackle this beautiful fall day. Before I knew it, we were off and pedaling away. No looking back now. I do have to say that as soon as I started pedaling, I knew it was going to be a good ride. My body felt awesome (Thanks to Emma’s hot yoga class at Powerflow the morning before. I’m so glad I decided to take this class. I needed a serious stretch!), my stomach felt full, but light, and mentally I was in the game. I knew I was going to FINISH!

I had so much fun on this ride! There were rest stops at almost every 20 mile marker, which were filled with happy volunteers, tons of water, and delicious food. Some rest stops I forced myself to eat and then others I had no problems demolishing food. Either way, I made sure to eat on the hour, every hour and fill up all water bottles. 🙂 There were 4 timed hills, that were usually placed right before the next rest stop (except for the last leg of the ride). The ride was well marked, so you never felt you were going to get lost ( I of course took a wrong turn towards the end. Thankfully one of the guys was screaming at me from behind. Typical Katie! DOH!). And the overall course was challenging, fun, beautiful, and filled with a lot more hills than I expected. Of course, the hardest hills seemed to be placed perfectly for the last 13 miles of the ride. 

Distance: 104.17 mi
Time: 7:18:23
Avg Speed: 14.3 mph
Elevation Gain: 8,930 ft
Calories: 3,568 C
Avg Temperature: 63.5 °F

Top of the first climb!

One of the guys! Naturally gifted rider...He's awesome!

Elis' friend who traveled from Maryland

I finished, which was my #1 goal, but now I want to do more. I really enjoyed this and felt awesome during and after. Yes there are parts of my body that are sore, but mainly I’m stiff and still a little tired. I’m hoping hot yoga tonight will cure the aches and pains. 🙂 Overall, this was an awesome experience and look forward to signing up for my next Century Ride. Cycling is a truly awesome sport. I love the mental and physical challenges, but also all the great people you can meet along the way. I’m hooked!

What I ate during the Gran Fondo Century Ride:

Breakfast: Apple Cinnamon Protein Pancake

  • 1 scoop whey unsweetened protein powder
  • 1 whole egg & 1 egg white
  • 1 diced apple (1/2 in the pancake and 1/2 sprinkled on top
  • 1 “heaping” T of homemade maple flavored almond butter
  • Dash of vanilla and lots of cinnamon

Breakfast of Champions!


  • 1 Peanut Butter Cliff Bar
  • 2 “jumbo” sprinkled sugar cookies (these were so delicious)
  • 1/2 chocolate chip brownie (my favorite at all the rest stops)
  • 3x Peanut Butter & Jelly Sandwiches
  • Orange slices
  • TONS of water! I filled up my camelback at every rest stop


  • 3 glasses of delicious vino (with the cooler temperatures, I opted for a Malbec)
  • Pizza with sliced tomatoes, mozzarella, fresh basil
  • Handful of asparagus sauteed with garlic, red onion, and spices

What is the most challenging event you have ever signed up for? Did you love it or hate it?

3 Days Until the Century Ride…

It’s 8:00 AM and it’s a perfect day to get outside for a run, bike ride, walk with the dog, or even a circuit in the park! I must repeat myself over and over again, but the weeks just seem to be FLYING by. Not only is it Friday, but it’s the middle of September. AH! And I only have 3 days until my ride! It’s been a quick and interesting week. I blame some of that on the full moon. 😉 

Professionally, I had an amazing week of clients. All of the women I worked with this week were so determined, strong, and beautiful inside and out. They were the inspiration for me to put together the new album on Facebook of images and quotes. I love looking at these photos, because they remind me of what is important to me in my life. Family, friends, health, fitness, and living life to its fullest…everyday!

Physically, I’ve been preparing for the Gran Fondo Century Ride bright and early on Sunday morning. I was supposed to do this ride two weeks ago, but it was postponed, because of Hurricane Irene. My workout schedule this week has gone as follows:

  • Monday: 1:35 Minute Ride
  • Tuesday: 35 Minute Run (to the gym and back) & Back and Core Workout
  • Wednesday: 2:00 Hour Ride
  • Thursday: OFF
  • Friday: 1:00 Hour Ride
  • Saturday: Vinyasa Flow at Powerflow Yoga
  • Sunday: RIDE

    She's waiting patiently!

I’ve also been experimenting with breakfast pre-ride meals and thank goodness I have been doing this, because I have discovered that oats before long bike rides is a NO GO. I love my oats, but they make me feel very sluggish. My legs feel like lead and for 100 miles on a bike, I really don’t need to be feeling that way! 😉 Pretty amazing, since I can eat a huge bowl of oats before a long run and feel awesome. So pre-ride fuel is going to be a protein filled breakfast. I’m thinking protein pancake with fall flavors! Again, I’ll repeat myself, when preparing for your workouts or a event, you need to experiment and figure out what works for YOU! Here’s my beautiful protein pancake before my ride this morning…Delicious!

Personally, I am going to blame my emotional week on the full moon, because well it’s easier. HA! I’m a woman and I admit, I can be nutty. I mean it happens. We can smile, cry, scream, and laugh all in the matter of an hour. A quote that I really like this week is “There are a lot of ways to be happy, but you can’t count on somebody else for it. You have to be OK being alone.” It’s not easy being alone, it has its ups and downs, but once you can make yourself happy, accept yourself (thanks Val!), and enjoy life, it’s a pretty amazing feeling. I’m almost there…HA!

I hope that you all had a wonderful week that was filled with challenging workouts, clean recipes, new adventures, and hopefully some fun plans for the weekend. Time to go for my ride; hair appointment at Blowout Salon with Brian (he’s the best…and an amazing mountain bike rider!); pick up my packet for the ride; and then a big wedding tonight! This bride will be featured later in October. Can’t wait! Have a wonderful weekend…Century Ride here I come!

What is your pre-event “Go-To” meal? What quote or photo inspires you?


What I’m in LOVE with this September!

It felt good to get on the bike again this morning. I was definitely a little rusty on the hills, but still did pretty well for a 1:35 minute ride. With 6 days from the Gran Fodndo, I’m ready to do this ride and move on! Since it was postponed because of Hurricane Irene a couple of weeks back, I’ve been struggling with getting back on the bike. I was mentally and physically ready for that ride and to have it moved back has been a little tough. So I am going to stop complaining, get on the bike, and just do my best to prepare for Sunday! Life could be a lot worse…So suck it up and just do it!

Now that that is out of the way, let’s talk about some stuff that I’m loving this September. They are random things, but I’ve been eating, wearing, or using them pretty consistently and they are all things that make me feel good. 🙂

  1. Protein Pancakes: I love these for breakfast! They are so easy to whip up and can be topped with any type of nut butter, fruit, Greek yogurt, nuts, etc. Lately, my favorite combination has been: 1 scoop whey protein; 1 egg; water; vanilla, cinnamon; 1 banana; 1/2 T chia seeds’ 1 “heaping” T of Teddie’s Peanut Butter. I really enjoy these before bike rides or a big workout at the gym. It’s filled with all the good stuff, keeps me full & fueled, without feeling sluggish.
  2. Zoot Ultra Kalani: This is the lightest running shoe I have ever purchased, but I’m in LOVE. The shoe weighs 9.7 ounces/275g. I have been training in these for over a month and couldn’t be more happy. Comfortable, lightweight (obviously), neutral, and enough stability for running on pavement. Make sure you check out their website not only for awesome gear, but to read the stories on their athletes! Those women are ROCKING! 3. Leg Workouts: I have a love/hate relationship when it comes to training my legs. Love…Because strong legs in my opinion are sexy and all the hard work I have put into training my legs has paid off. Hate…Because leg workouts aren’t easy! Duh! My favorite moves these days are split squats, mountain climbers, and leg curls with the stability ball. Burn Baby Burn! After the Century Ride, I’m totally going to take my leg workouts to a new level, by that I mean increasing the weight and try some new moves! High-Fives!4. Chia Seeds: I started to include chia seeds into my eating plan a few months ago, when I started to train for the Century Ride and also increased my training in the weight room. I add these bad boy seeds to my breakfast every morning and LOVE them. The benefits of chia seeds are never-ending…richest source of Omega-3; hydration for athletes; loaded with antioxidants; complete protein with 9 amino acids; and a excellent source of calcium, magnesium, and iron. I put mine on oats, Greek yogurt, protein pancakes, and smoothies!

    Chia Seeds in Overnight Oats

    5. Isabel Harvey: I love my accessories! I’m a big fan of bangles, rings, and necklaces. The more bangles I can put on my wrist, the better. Hence, why I love Isabel Harvey. I discovered this store while on Nantucket last year and treat myself to a little something every time I go to the island. You can also check them out online too, but going into their adorable shop on Nantucket is a nice little treat for me. This athlete does like girly stuff and I get excited when I can dress up, wear heels, and put some lip gloss on. HA! Make sure to check out Isabel Harvey online and maybe even purchase something decadent. 😉

What are you currently in LOVE with this September? It can be ANYTHING!

A Well Earned Break…

Before I left for the beautiful Labor Day weekend vacation, I was training HARD! I seriously had increased my mileage in my running, two-hour bike rides, 50-minute strength training session, and hot yoga classes. A lot of the time, I was doing double sessions, between training clients, stressing about starting a business, and two straight weeks of sleep deprivation. These symptoms lead to a serious case of “over-training”. This is the first time that in all of my athletic years that I am saying it out loud, because I think it is important to not only discuss this topic with women, but also admit it to myself. I have come to another decision in my training career, that I need to LISTEN to my body and I’m doing it and it feels so GOOD.  With the Century Ride a couple of weeks away and possibly another ½ marathon in December, I need my body and mind to be healthy, strong, and injury free.

This was EXTREMELY difficult for me to do, when I got to Nantucket for the long weekend, because I usually come up here and run every day. The bike paths, scenery, and fresh ocean air, are a runners dream. But I didn’t have a car, so I was walking everywhere, which probably ended up being a few miles a day. What better time to relax, sleep in, spend quality time with family and friends, not have to worry about planning workouts, and just CHILL? So when I arrived to Nantucket on Friday, I decided 3 straight days of no planned workouts. Is this hard for me? YES! But, my body I secretly think is rejoicing inside.

Here are few signs of Over-Training that most athletes feel and what I have especially felt the last two weeks:

  1. Sleep Deprivation: I would be exhausted all day, but as soon as it got time to get into bed, I became very nervous and afraid of falling asleep, because I knew I wasn’t going to. I’d read for 30 minutes, turn the light off, put my head on the pillow, and be wide awake. I even tried Advil PM and that couldn’t knock me out.
  2. Plateau: I wasn’t noticing any changes in my body. No matter how far I’d run, bike, or increase the weight when strength training, my body felt just “blah”.
  3. Depression: I have a lot on my minds these days. Lately, it’s hard being single, trying to start a business in this economy, and sometimes worrying too much about the way you look. So all of these things would weigh on my mind and obviously lead to sadness.
  4. Moodiness and Irritability: I was always feeling very on edge with friends and especially my Mom. Little things would annoy me all day. Plus, I also found I was constantly thinking about food 24-7. No fun in any of these!
  5. Feeling Tired All Day Long: I felt in a fog all day long; of course until I would get into bed and all of a sudden be wide awake.

It’s very hard to admit these things to one’s self, but it’s also very important. These are big steps for me, and I’m proud of myself for recognizing a problem and taking care of it. It’s also helps that I was on vacation in my favorite place in the world. My goals for the trip were: 3 days off of no training; enjoy the food (this does not mean eating Boston Cream’s every morning) and adult beverages; sleep; be happy; stop obsessing and enjoy every moment; take naps whenever my little heart desires!

After 3 days off, I decided to go for a run around the island after dropping my friend off at the boat and it was fabulous. It was a detoxifying run and it was just what I needed. The sweat was pouring out of my pores, my legs felt refreshed, and my mind was exactly where I needed it to be. So with only 2 days left on the island, I’m back. I’ll be doing 2 more runs, at home circuits, and making better eating choices. I do have to say, that these 3 days off from not worrying about my workout schedule and what I’ve been eating, has been very REFRESHING! Life is too short to not enjoy the things you love, the people you love, and the places you love! Nantucket has that affect on me…It is a very special place to me and I’m leaving the island feeling refreshed, rested, and ready to go back to NJ to tackle the beginning of a new season!

Have you ever taken a break from working out and eating well? If so, how long of a break did you take and were you able to truly let go and enjoy yourself?