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Posts from the ‘Exercises’ Category

Yes It’s Another WIAW…ALREADY!

Happy Wednesday! Not sure how we are already here again, but we are and to me that’s always a GREAT thing! It was a beautiful Tuesday here in New Jersey. The sun was shining and the humidity was so much lower then it has been, so I was able to take the dogs for a nice afternoon walk after my morning clients and Hot Yoga. Heather’s class was NO JOKE! I was sweating before I even got into downward dog and the class was a serious workout. You know when you are holding Warrior II for what seems like hours and your quadriceps start yelling at you? Yep, that happened today!  Triangle never felt so good!

Since it is Wednesday, yep you guessed it, it’s another “What I Ate Wednesday” thanks to the lovely Jenn! Like I’ve said before, you should join the party and check it out. I mean who doesn’t like to food gawk once in a while? I have no shame…I LOVE IT. Here are my eats from a great day of workouts and clients. Enjoy and talk soon!   

Snack + Workout:



I had a delicious two egg scramble with corn, yellow pepper, spinach, and tomatoes. I topped it with avocado and salsa! It was delicious and even took my pictures, but my iPhone had a slight hiccup and went dark on me for a few hours. Apparently I had too many applications open. Whoops! I had no clue that was possible. Either way it was a spectacular scramble!


What was your workout today? and What is your favorite summer fruit?


The Blonde Ponytail KILLER WORKOUT

Happy Friday! I’m beyond excited to have a guest post today from the fabulous Jess who is the author of the Blonde Ponytail! She’s a ROCK STAR! Her workouts are KILLER; her body is amazing; she is dedicated to health and fitness; and she owns a ridiculously adorable Golden Retriever. Make sure you check out her website and give this workout a try. You will not be disappointed!  I hope that everyone has a fabulous weekend! Please make sure to stay hydrated and wear sunscreen. See y’all on Monday and let me know how you feel after trying this out! THANKS AGAIN JESS! 

Hi She Rocks readers!  I’m Jess and the author of Blonde Ponytail.  I am so excited to “meet” you as Kathleen is one of my fitness and healthy living inspirations.  She lives it, breathes it and owns it!

I’m a NSCACSCS and certified Spinning instructor. I work full-time in higher education but my husband and I just relocated for his job (he’s a college baseball coach) so I’m currently looking!

As a former collegiate athlete, I like being challenged and testing my limits even now. My philosophy with working out is the same. Go hard, give it your all, and reap the benefits.

I balance my HIIT (high intensity interval training) workouts with of running and spinning—you can’t exert max effort all the time!

Kathleen asked me to share one of my favorite workouts. Because I am a runner first, I tend to incorporate sprints into many of my circuits. My husband and I did this workout while traveling; he is my best workout buddy!

Out of the ‘Box’ WOD (workout of the day)

Run 800m (.5 miles)

10 push-ups

20 air squats

30 full sit-ups

Repeat 6 times

Workout totals:  3 miles, 60 push-ups, 120 squats, and 180 sit-ups.

If running isn’t your thing, I have plenty of at-home workouts for you too.  Balance is key so don’t be a cardio queen without strengthening those muscles too.

Thank you for reading and feel free to contact me with questions or a friendly (virtual) visit!


Twitter: @blondeponytail


Breakfast for Dinner in 2012

Happy New Year! I hope that everyone had a great Sunday! It was a gorgeous day in New Jersey and it was so nice to see so many people biking, running, and walking. I wasn’t planning on working out today, but since I wasn’t feeling stellar after last nights festivities, I decided it was time to sweat it out. After brunch at Mom’s, I came home, laced up the shoes, and hit the pavement with Kala. I decided to not bring a watch or music…good decision. It was so nice out! The first few steps were a little rough, but once Kala and I got in the groove, it was smooth sailing. 40 minutes later, we were back in the apartment and I decided, why not go for a full hour…20 minute at-home circuit.


I felt SO MUCH better after that sweat session! A couple of errands later, it was time for some football, household chores, and planning out the week. Tomorrow I have to train a client in the morning; then I’m hoping to get in a outdoor run, if it’s not too chilly; a evening yoga class; Costco (because my fridge is empty); and Sports Authority for some more equipment.

Let’s talk about these pancakes that I whipped up. I love having breakfast for dinner. Since brunch was eggs, toast, and bacon, I was craving something sweet for dinner. Enter these bad boys…Try them out and let me know what you think.

Chocolate Pumpkin Protein Pancakes

  • 1 scoop double chocolate whey protein
  • 1 whole egg + 1 egg white
  • 1/2 c pumpkin
  • 2 tablespoons of unsweetened almond milk + 2 tablespoons of water
  • 1/2 tablespoon baking powder
  • 1 diced apple
  • 1 “heaping” tablespoon unsalted peanut butter
  • Dash of cinnamon

20 Minute At-Home Circuit

Perform 2 sets of each circuit. Rest for 1 minute after each circuit.

  • 50 Squats
  • 50 Reverse Lunges (alternating)
  • 20 Wide Push-Ups
  • 1 Minute Plank
  • 15 Step-Ups (15 on each leg. I used my coffee table, but you can use a chair as well)
  • 20 Triceps Dips
  • 5 Narrow Push-Ups
  • Side Plank with 10 leg raises
  • 5 Narrow Push-Ups

What is your favorite “at-home” exercise? Are you a fan of breakfast for dinner?

Shaking It Up and WIAW

Let’s just get right to the point with this post! First, I got my butt kicked with Jillian Michael’s “Making the Cut” workout. I picked this book up at the library to get some new ideas for clients, but also to give some of her workouts a try, and I loved it. I have no problems pushing myself when it comes to running long distances, doing intervals on the Step Mill or treadmill, but when it comes to strength training, I can sometimes just “coast” along. I knew I needed to shake things up and let me tell you, this did it. Going to add these into my workout schedule to keep me motivated and continue to keep my muscles guessing through the winter months.

I started off with the Day 1 workout. I warmed up with 20 minutes of  speed intervals on the treadmill and then did the workout, which took a total of exactly 45 minutes. This was what Circuit #3 looked like and left me shaking:

  • Bench Dips – 20
  • Rope Triceps Presses – Until muscle failure
  • Static Lunge with Lateral Shoulder Raise – 10 each leg
  • Mountain Climbers – 1 Minute
  • Boat Pose – 30 Seconds

Secondly, I had a awesome day of eats, that thankfully kept me satisfied and full for the entire day, despite my killer workout, and running around to client’s homes. Cannot believe it is already Wednesday and I still haven’t done any shopping. HA! This is very typical of me. I like to leave things until the last possible second…Thanks Jen for hosting another WIAW…ENJOY!


Pomegranate Pumpkin Protein Pancakes with Wild Squirrel Nut Butter


Fried Eggs, Goat Cheese, & Sauteed Kale with Vegetables




Roasted Sweet Potato with Pumpkin Turkey Chili

What is your favorite Plyometric exercise?

Shoulder and Core Workout

What better way to kick off the long weekend and the day after Thanksgiving, than with a new workout? With 3 days to figure out what you are going to do with yourself and how you are going to burn off all those calories you consumed yesterday, I’ll make it easy for you. Just print out this workout, go to the gym, and give it a try. Easy as pie! I hope everyone had a delicious piece of pie yesterday! I had pumpkin with coffee ice cream and I enjoyed every bite. 😉

I tried this workout last week, before the holiday weekend and I loved it! The shoulder one I put together myself and the core workout, I saw in this last months Women’s Health magazine. Shoulders are very difficult for me, but I’ve found that when I train them consistently once a week, I have noticed small gains (which is better than no gains). I’m also skeptical about core workouts as well. Very rarely do I find one, that truly makes my core sore…I was wrong! This one ROCKS and I will be trying it again. So quit laying around, print this out and take it to the gym or do it in your home…NO EXCUSES! You only need 3 pieces of equipment: dumbbells, stability ball, and a medicine ball. Does it get any easier? ENJOY!

Shoulders: 20 Minutes/Perform 3 sets of each exercise and take a 1 Minute rest between each!

  • Wide Push-Ups – 3 x 20
  • Seated Shoulder Press – 3 x 15
  • Standing Lateral Raise + Frontal Raise – 3 x 15
  • Seated Arnold Press – 3 x 15

Core: 15 Minutes (Inspired by Women’s Health Magazine) Perform circuit 3 times with a 1-2 Minute rest between each! I made some changes to this, but feel free to follow it exactly if you wish.

  • Weighted sit-up on stability ball – 15 repetitions
  • Stability Ball Mountain Climber – 30 repetitions
  • Matrix – 15 repetitions
  • Plank with Shoulder Touch – 30 repetitions
  • Bicycle – 30 repetitions…SLOW
  • Arm Pull-Over Crunch – 15 repetitions
  • Side Plank with rotational twist – 15 repetitions on each side
  • Wall crunch and twist – 15 repetitions LOVE THIS ONE!

Today’s Goal: 40-50 minute run; reading; healthy eating; window shopping; write out my goals for the month of December; and RELAXING!

Are you eating leftovers today?

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!

Back and Core Workout

Hello Monday! It’s SPECTACULAR outside today and it’s supposed to be like this all week…I’m planning on doing most of my workouts outdoors! Are you? After being cooped up inside all weekend, get your booties outside and run, walk, hike, bike, or even do a outdoor circuit. 🙂 Don’t let these last few weeks of summer slip on by!

My Monday workout included a hour run through the woods. A lot of the roads are still closed, so it was just nature, the pavement, and ME. The past week my running has been awesome. The combination of yoga, biking, and strength training has made me feel so strong. Plus, I’ve been making changes to my eating to fuel my increased endurance training and can totally feel a difference. I’m actually considering signing up for a Rock n’ Roll 1/2 Marathon in Miami with my good friend Val.

After my run, I fueled up on this beast of a salad. My Mom had no power yesterday, so while I was at yoga, she cooked dinner and left me a filet with some sauteed onions. I love meat. 🙂

I have totally gotten side tracked, but the REAL purpose of this post is to share with you a back and core workout that I did last week at the gym. The total time of this workout is about 50-55 minutes. My core was SORE for 2 days. Awesome! Try it out sometime this week and please feel free to e-mail me with any questions. Enjoy!

Perform 3 sets of 15 repetitions of each circuit with a 1-Min rest between each!

  • Lat Pull Down: 1-Wide Grip, 1-Narrow Grip, 1-Reverse Grip
  • Back Extension
  • Bent Over Row with bent elbows
  • Hanging Leg Raise
  • Single Arm Dumbbell Row on Bench
  • Flat Bench Leg Raise
  • Renegade Row
  • Abdominal Crunches on Stability Ball
  • Stability Ball Y Raise
  • Stability Ball T Raise
  • Stability Ball I Raise
  • Side Extension on Stability Ball

Perform Abdominal Circuit Once with a 30 sec rest between each exercise!

  • Side Plank: 1-Minute each side
  • Plank: 1-Minute
  • Bicycle: 30 Seconds
  • Lower Legs: 30 Seconds
  • Russian Twist with Dumbbell: 30 Seconds

What’s your favorite core exercise? Have you planned your workouts for the week?

A New LEG Workout!

Good Morning Monday! I took 2 straight days off from training this weekend and honestly it felt awesome. I trained pretty hard last week both outdoors and in the gym. The heat was also a huge factor and exhausted me on both my run and bike rides. So after my killer workout on Friday before work, the two days off were a blessing! 🙂 I was still sore in my hamstrings yesterday afternoon. Kettlebell deadlifts are KILLER! I’ve done this workout twice in the past 2 weeks and it never disappoints. Try it out sometime this week and feel free to e-mail me with any questions or concerns. I love hearing from you and looking forward to sharing some exciting news with you mid-week.

Before tackling this workout, I did my usual 35 minutes on the Stair Master. I used no hands the whole time and also did 5 minute intervals. Heart rate was up and sweat factor was through the roof. I highly recommend that the Stair Master becomes a regular in your cardio training. Just do it!

Leg Workout:

Perform 3 sets of each circuit and take a minute break between each. 🙂 Feel the burn!

  • 15x 2-Arm 30 lbs Kettlebell swings
  • 15x Plies while holding Kettlebell upside down
  • 15x 1-Leg 30 lbs Kettlebell deadlift
  • Squats: 1-Minute with no weights
  • 30x Walking Lunges with 20 lbs dumbbells
  • 15x Deadlift with 20 lbs dumbbells
  • 15x Leg Extension
  • 15x Leg Curl
  • 30x Russian Twist with 12 lbs medicine ball
  • 15x Toe Touch with 12 lbs medicine ball

What is your favorite leg exercise? And how many times a week do you train your legs?

Monday Full Body Circuit

Wow! It’s amazing how quickly the mornings can go by…It’s almost noon, but I can at least say that I’ve gotten a ton of work done, while loading up on 2 cups of coffee and my ABSOLUTE favorite “Overnight Oats in a Jar”! I admit it, I’m a total nerd and look forward to getting to the end of my almond butter and peanut butter jars, just to have this delicious breakfast. 😉 Tuesdays breakfast treat included:

  • 1/2 c Quaker Oats
  • 1/4 c Fage 0% Greek yogurt
  • 1/2 c Unsweetened Almond Milk
  • Handful of raspberries and blueberries
  • MaraNatha Almond Butter

Let oats, AM, and yogurt sit overnight in the jar and use whatever toppings your heart desires. Blueberries are so so so good right now! 

The real purpose of this post is to share with you a calorie blasting, muscle toning, and extremely sweaty full body circuit that I put together yesterday afternoon at the gym. I was slightly aggressive, but felt great and can totally feel it today. The circuit took 1 hour and 20 minutes! If you don’t have time to do this entire workout, cut back on the cardio, not the circuit. Good luck and let me know how it goes!

Full-Body Circuit: Perform 3 sets; 15 repetitions; 1 Min rest between circuits)

  • 35 Minutes interval training on the Stair Master (Step rate 85-105 & no hands)
  • 15 Squat with 35 lbs Plate
  • 30 1-Leg Deadlift with 25lbs Kettlebell (15 on each leg)
  • 1-minute Plank with Feet on Bench
  • 15 Chest Press with DB’s on Stability Ball
  • 1-Minute Side Plank on each side
  • 15 Standing Lat Pull-Down
  • 15 Shoulder Press with DB’s
  • 60 Mountain Climbers
  • 15 Biceps Curl with Bar
  • 30 Reverse Lunge with DB’s (15 each leg)
  • 20 Triceps Dip using Bench

Whew! This was pretty exhausting and I am feeling sore. Light workout is in store for today and I’m 100% excited about that. Oh and much needed stretching as well! 😉 Have a wonderful day and if you haven’t voted for me for Women’s Health “Fittest Friends”, please click on this link and enter your vote! Thanks!

Who LOVES Training LEGS? ME!

Life is good!

Hey Everyone! Happy Hump Day! I hope that you all are having a wonderful week! Today was gorgeous here in Jersey…No humidity, no rain, and not a cloud in the sky. It was even a cool night, so you could wrap yourself up in your sheets without sweating. 😉 So after waking up after a deep sleep, I stepped out of bed…AND…HELLO SORE LEGS! My hamstrings, quads, and even my abs were sore. I know I’m nuts, but it felt good and this is a leg workout totally worth sharing with all you. I actually used this workout on two of my clients, both women, and both LOVED it and felt strong, toned, and yes of course their hamstrings were sore, but as they said “in a good way”! 🙂

Before I share the workout, this is what I cooked for Mom tonight and it was super easy, delicious (of course), and healthy. I love Mexican food and with fresh ingredients it’s a great summer meal. My little sister has asked me to make “idiot proof” recipes for her and this one is for her. This was all prepared on the grill, but can be done on the stove or even the George Foreman. Enjoy!


  • 2x 4 ounce chicken breasts
  • 4 whole wheat tortillas
  • 1/4 cup honey
  • 3 T lite soy sauce
  • 1 fresh lime squeezed
  • Diced red onion, lettuce, tomato
  • Mexican “reduced fat” shredded cheese


  • Marinate chicken breasts with the first 3 ingredients in a Ziploc bag (as long as you would like. I left them in the fridge all day!)
  • Grill chicken breasts on grill. Remove and slice.
  • Place chicken, cheese, and onion in tortillas & place back on the grill for 5-8 minutes or until crisp.
  • Remove and garnish with lettuce, tomatoes, sour cream, and salsa!


Warm-Up: 35 Minute on Stair Master (If you don’t have time a 10 Minute interval on the treadmill, bike, or Stair Master is sufficient enough)

Legs: Perform 3 sets of each circuit. 15 reps with a 1-Minute rest between each circuit.

  • Squat while holding 25 lbs plate
  • Split Squat while holding 10 lbs dumbbells
  • Plank with feet on Bench (1-Minute)
  • One-Leg Kettlebell Deadlift (15 on each leg)
  • Walking Lunge with Twist (use 25 lbs plate)
  • Stability Ball Leg Curl
  • Stability Ball Bridge (place feet flat on top of ball)
  • Leg Lift while holding Stability Ball in between ankles
  • Leg Curl
  • Leg Extension

If you have any questions about any of these exercises, please feel free to shoot me an e-mail! Interested in On-Line Training programs, also feel free to contact me. I love hearing from you! Enjoy the workout and the rest of the week!

What is your favorite Kettlebell exercise and why?