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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?


Blue Crush + Protein Pancake Recipe

One of the places that I LOVE the most in life is the OCEAN! Give me salt water, sand, and sun and I am one happy girl! I’ve been so grateful to have vacationed and lived by the sea. It’s an addiction and one that will not go away. I love my beach hair and how it’s salty, messy, and has a mind of its own. I love opening my book and a few pieces of sand fall out. And I love the way the sun and salt water make my skin and body feel so clean, bronzed, and natural. After my mini-getaway last weekend, both Kala and I have been through some serious withdrawal. It didn’t help either, that I totally got sucked into watching “Blue Crush” late Saturday night. Yes it is a total chick flick, but I am a sucker for surfers. Honestly, how can you not be? Surfing is such a great workout. Plus, I think that it is the best that Kate Bosworth has looked. Her body in that movie was strong, sexy, and rocking. She is WAY too thin these days… Anyway…When I lived in Encinitas, CA surfing and running were my workouts. Almost every day after work, I’d come home; load my surfboard on my car; and hit the waves for about 2 hours. Killer workout, peace of mind, and possibly checking out the other surfers…not a bad workout at all! Just saying…

Kala and I are both HUGE fans of the sand and salt and the ocean is whispering our name again, so it looks like it is possibly time for another getaway. I mean it is summer and life is short, so I’m following my bliss and heading there at the end of the week, because it’s time to live with no regrets and just do it. What is your crush?

On another note, I’ve been whipping up some delicious batches of my Protein Pancakes and have been posting them around social media and have been getting lots of responses and questions on how I make these delicious bad boys. So I’ve included my recipe below. Don’t get frustrated. It took me some practice and experimenting with flavors, measurements, etc. until I finally got the blend that works for ME. Give it a shot and let me know how it goes, because I love hearing from you! Even send me a picture! 

She Rocks Fitness Protein Pancakes

  • 1 scoop whey protein ( I use unflavored protein powder)
  • 1 egg
  • 1 T chia
  • 1 tsp baking powder
  • 1 tsp cinnamon
  • 2 T unsweetened almond milk
  • 2 large splashes of water
  • 1 serving of fruit
  • 1 “heaping” T of nut butter


  • Mix dry ingredients in a bowl;
  • Add egg, unsweetened almond milk, and water;
  • Use a whisk to blend well;
  • Heat up frying pan to medium – high heat and then spray with Pam;
  • Add mixture to pan (I like to add 1/2 of fruit to the batter) wait about 3-5 minutes and then flip;
  • Wait another 3 minutes and then remove from heat and add remaining fruit and nut butter!

Breakfast is served! This is a healthy, balanced, and delicious way to start your day and it can be ready in under 20 minutes, so no excuses that you didn’t have time to eat. Get up a few minutes earlier and make it happen. Happy Monday!

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


Back To Reality + WIAW

Oh yeah I disconnected for a whole week from writing a post and it felt really good! I needed to take a break, enjoy my “Girls Weekend”, focus on the “real life”, and it was exactly what I needed physically and mentally. The weekend was SPECTACULAR and involved a lot of beach time, wine, seafood, walking, and spending quality time with a dear friend. Kala also had a pretty spectacular time as well. I honestly think she is still recovering…she did a lot of swimming. It was hard to come back to reality and took me a whole day to get back in the swing of things, but Nantucket has a tendency to do that to me! It’s my favorite place in the world and can never get enough of it! Sigh…

It’s going to be a quick “What I Ate Wednesday”, because I have plans with friends this evening and I’m going to focus on eating good BBQ food, conversation, and just kicking my feet up and enjoying the July 4th Holiday! I started my morning off with early clients, hit up the yoga studio for a 75 minute Hot Vinyasa class, and then did a 30 minute leg circuit at home to really torture my legs…It felt good and my legs are definitely feeling those curstey lunges! I LOVE them!

Thanks Jenn for always hosting and I hope that everyone has a wonderful July 4th! See y’all soon!


Lunch:While I was away I got my Tiger Eye Mala Beads in the mail and I have been wearing them non-stop! I love the way they feel, look, and their meaning. I ordered them from Etsy after I saw my good friend Alyson rocking a pair and knew I needed some Mala Beads in my life!

Tiger Eye Mala Beads:

In some cultures Tiger Eye is used to ward off black magic; a mixture of evil spirits, evil doing and negative influences.

Tiger Eye is a stone of protection that is also very grounding. It encourages a passion for life and enhances your willpower and drives your will for success. It promotes clarity of intention, boosts self esteem, and gives courage, determination, and strength.

Do you wear Mala Beads? If so, which ones do you ROCK?

HAPPY JULY 4th and have a wonderful day with family and friends!

Ready for Girls Weekend + WIAW

These past couple of weeks have been insanely busy…I’m excited, motivated, but also exhausted, so a “Girls Weekend” away on Thursday is just what this girl needs. The ocean, salt water, wine, seafood, long runs, and sleep are calling my name! It’ll be good to disconnect, spend time with my girlfriends, Kala, and just soak up that ocean breeze. High-Fives!

So let’s talk FOOD, because it is another “What I Ate Wednesday!” Thanks to the lovely Jenn for always hosting! This past week has been all about cleaning out the fridge before I head out of town. I hate wasting food, so it’s all about getting creative, using all those veggies, and just throwing it all together and hoping for the best. So far so good…I’ve been eating a lot of cauliflower and mushrooms! HA!

Early Morning Snack:




Do you get creative and use everything up in your fridge or do you end up throwing it out?

WORKOUT + Product Review

HAPPY FRIDAY! I cannot believe that we are here again, but we are and let’s celebrate…with a NEW WORKOUT of course! HA! It’s been way too long since I’ve posted one. I did this yesterday and it only takes 1-Hour; requires a treadmill,  jump rope, stability ball, and dumbbells; is perfect do inside during these insanely warm temperatures, either at your home or at the gym. There is a lot of focus on BALANCE and CORE…So give it a shot and let me know how it goes!

And after a workout like this, it is always important to refuel! If you have time to make a meal, then go for it. If you don’t, then you should reach for one of these barsChris was kind enough to send me a box of their different flavors and I LOVE them! They are ProBar’s first certified gluten free product and come in a variety of flavors. My favorite happens to be Chocolate Orange. In between clients, I’m usually in my car, so I will take a bar and a handful of almonds and I’m good to go, until I’m able to get home and make a meal.  Great flavor, low in calories and sugar, simple ingredients, and packed with essential nutrients!

PROBAR is also glad extend a special one-time discount to YOU… just go to and enter code “BLOGGER” at checkout and you’ll get 40% off their first order! High-Fives! 

So try out the bars and more importantly try out this workout before you hit up the pool this weekend!

HAPPY FRIDAY and feel free to e-mail me with any questions, concerns, or reviews of the workout! I love hearing from all of you…See y’all on Monday!

Tuesdays are INSANE + WIAW

Up at 6:00 AM and home at 5:30 PM! WHEW! As I am writing this post, I’m just waiting for my mind and body to shut off, so need to get this written ASAP! Tuesday is always a busy day. It’s non-stop from the moment I wake up, until I come home. I mentally prepare myself, pack my bags of meals, and my car of all the equipment I need. Today’s schedule included 1 mile walk with a client first thing in the morning; followed by 2 more; a 75 minute hot Vinyasa class; 10 minute run with client; hour of work on the computer; and then 2 evening clients.

Yoga kicked my booty this morning! It was 98 degrees in the room and the heat and humidity weren’t even on! I was literally soaked to the bone, but as always, it felt amazing. Check out my before and after from the class!

With lots of running around, my appetite was pretty ravenous! Lots of great eats, summer produce, and my absolute favorite ready in a snap dinner to close a very busy, but good day! Thanks Jenn for always hosting and cheers to being already halfway through the week!





Dinner:Thanks for always stopping by and have a fabulous day! Stay cool and drink lots of water today if you are on the east coast! It’s going to be oh so HOT!

Meghan Douris ROCKS

HAPPY MONDAY! How did we already get here…AGAIN? HA! After a beautiful weekend, let’s start the week off on a positive note and spotlight one of my clients! Meghan is a ROCK STAR and has been working with me through my on-line program. She has been through a lot during our training together, but has accomplished so much and I’m so proud of how much stronger she has gotten, but most importantly how she has learned to LISTEN TO HER BODY! Thank you Meghan for taking the time out of your insanely busy schedule to write this post! I love it and it makes me smile every time I read it. I hope you enjoy it as well! Have a wonderful start to the new week!

“I know Katie from our years together at W&M. I lost touch with Katie after college, but about a year and a half ago, I saw something on facebook about She Rocks Fitness and I started secretly following her blog.  Then in December 2011, I reached out to Katie via email and asked for help.   Hi, my name is Meghan, and I have a running problem.  I’ve been running since I was 11.  Long ago, it started as something I was naturally good at and my well meaning high school coaches took advantage of it.  By the time I was 13 I was training roughly 60 miles a week and running a 5:03 mile.   For the most part I loved it – I loved the high, I loved the speed, I loved the freedom to do it anywhere.  I loved it, until the injuries started at the age of 15.  Stress fractures and shin splints and knee pain became my running life.  Long gone was the runner’s high and the joy.  It was replaced with fear and dread.  Thus became my association with “exercise”.

In college, I knew that people went to the gym to “work out”.  But unless it was related to a sport and I had a coach telling me what to do and when, I didn’t know anything about the gym.   So I stayed fit by running, no matter how much it hurt.  After college I moved to NYC and eventually went to law school.  To alleviate the stress of school – I ran.  Only now, I no longer ran fast.  I was running many (many) minutes a mile slower than I had.  So what did I think was the problem? That I wasn’t running enough! Two knee surgeries in nine months resulted.  My first month back from the second surgery, and I started to train for a marathon.  This time, I irritated my hip so badly by favoring my knee that I ended up with 4 cortisone shots in my hip, a few weeks shy of the marathon.  That made three failed marathon training attempts.  I wish I could say I learned my lesson – but I didn’t. I kept running.  I just got new and different injuries. For the record, this behavior continued until October 2011. I’m actually pretty embarrassed as I see this all in print.

In October 2011, I decided that I was trying again for the marathon.  Only this time I enlisted Katie.  I finally realized that if I had any chance of doing it, it was going to take a ton of strength training and core work for me to get there.  I emailed Katie and begged for help.   Katie spent 2-3 emails trying to tell me to listen to my body and run the half marathon instead of the full.   J  She’s a wise woman.  But, she said she’d work with me.   The workouts came and holy cow.  My body was in shock.  What was this core stuff?  Free weights?  It was awesome. I loved it.  I was amazed how terrible I was at some of it (side planks will be the death of me).  It took me a little while to get over the fear of looking a bit foolish trying stuff out and squinting at my iphone for youtube videos and the circuit plan – but I stopped caring and really began to notice a change.  I’ve always been thin – but now I was leaner, stronger and standing up taller.  My runs felt less tiring – I wasn’t relying on my knees and legs to do all the work and began engaging my core. My IT band hurt about ¼ as much as it used to.   By January I was fully hooked.  Sadly, some serious health issues (unrelated to running) sidelined me for a few weeks In February – but Katie worked with me and gave me workouts that I could do post-surgery.

Then in March, I stress fractured my foot.  Six weeks in “the boot” was the punishment.  But Katie didn’t give up on me.  She gave me upper body and core workouts that I could do in the boot.  I gimped around the gym in the boot, rode the bike and did Katie’s workouts.  When I got out of the boot it was 6 weeks before the marathon.   BK (Before Katie) – I would have ignored my body (and my brain) and jumped right back in.  Instead, I thought about how far I had come.  I really liked working out and liked running again.  I didn’t want to lose how far I’d come since October and risk another injury by jumping into the full marathon.   I thought about the fact that if I got reinjured, I’d lose all the strength I gained from Katie’s workouts and realized it wasn’t worth it.

On June 3rd I ran the San Diego Half Marathon.  It wasn’t fast. In fact, it was slow as molasses.  But I did it.  And I did it with no new injuries.  That’s a success to me and that’s thanks to Katie and She Rocks Fitness.  She’s wholly changed my approach to exercise physically and mentally. 
a. What is your favorite inspirational quote?

Is it sad that it’s my own?  It’s very personal, but it’s the mantra that’s gotten me through the last few months.

“I have zero control over the rare tumors, about 30% control over my crazy job (that I love), only 50% control over my marriage, but I have 100% of the control over my workouts and fueling my body with good foods. And those latter two things put me in the best physical and mental position to battle all the other nonsense!”
b. What is your favorite pre-workout meal?

I’m bad at pre-work out meals during the week because I’m always squeezing them in where I can.  At best I’ll squeeze in a skim milk mozzarella cheese stick.   But for weekend long runs, it’s a breakfast of quinoa oatmeal (1 cup of cooked quinoa, ½ cup of milk microwaved, with 1 cup of berries, ½ a banana and cinnamon.)

c. Favorite cheat meal:

Wine and cheese.  I’d show a picture of a cheese plate — but I always eat it before I remember to take the photo.”

If you are interested in working with me through my on-line personal training program, feel free to e-mail me at:! THANKS!

Rain Rain Go Away + WIAW

Why HELLO Wednesday…so glad that you are here and we are halfway through the week! Tuesday was a INSANELY busy day! I was up at 6:15 AM and out the door to train 6 clients. Thankfully I was able to squeeze in a wonderful hot, sweaty, and energizing 75 minute Vinyasa class in between sessions. I truly believe this helped me motor through the rest of the day, because I didn’t get home until 6:15 PM. After making dinner, putting together this post, and getting through e-mails the exhaustion hit! Couch time + reality TV = A good way to close a pretty awesome day! I worked hard and so did my clients and that makes me HAPPY!


Thanks Jenn for always hosting another fabulous What I Ate Wednesday! If you haven’t checked it out, you should! It’s a great way to food gawk and meet new bloggers all over the country! 


  • Medium Sweet Potato (microwave for 5 minutes and cut up)
  • 1 T chia seeds
  • 1 cup diced strawberries
  • 1 “heaping” T of almond butter


  • Tuna mixed with scallions + mayonnaise + garlic powder, red pepper, and Italian Seasonings
  • Handful of cherry tomatoes
  • 1/2 yellow pepper
  • Lots of lettuce
  • Raspberry Vinegar splashed on top


  • ProBar (review + giveaway to come later this month)
  • Small handful of almonds


  • Whole Wheat Tortilla
  • Ricotta
  • 4 ounces grilled chicken
  • 1/2 yellow squash + 1/2 green squash
  • Topped with a large handful of arugula, cherry tomatoes, and mixed with olive oil and raspberry vinegar

Have a wonderful Hump Day…Stay Dry…Get a good workout it…Eat Well…Enjoy Life!

Time is FLYING…

How is it Monday ALREADY??? It’s a new week and a busy week. Lots of great things going on both personally and professionally and cannot wait to share with all of you. All of the hard work is paying off and it feels good. I’ve planned my workouts, clients workouts, my fridge is stocked for lots of healthy summer meals, and let’s tackle Monday. JUST DO IT!

It was a awesome weekend. I didn’t have any clients on Saturday, so I was able to sleep in, take a VERY hot yoga class, get my hair done, and then have a great night in NYC…Cold beers, Italian Sausages, French Fries, and catching up with a friend = Love Summer! I couldn’t have asked for a better night!In other news, one of my clients sent me her prom picture! She looked STUNNING! I work with Hannah twice a week and I have never met someone who despises the Curtsey Lounge as much as she does. It’s pretty comical. She’s graduating high school in a few weeks and I will definitely miss her when she leaves in August. A lot of people have been asking about the She Rocks Fitness t-shirts, because well let’s be honest, they are AWESOME! They are Under Armour and are comfy, fitted, and sweat proof. Most of my clients are rocking them and I wear mine on a daily basis and get compliments all the time. If you are interested in purchasing one…they are $35 and that includes shipping as well.  E-Mail me at: and I’ll ship one out your way!

And FINALLY the winner of the WHOOA Gear $75.00 gift certificate is: Nikki from Life After Swimming! CONGRATS and please e-mail me your information, so that I can pass it along to the wonderful women at WHOOHA Gear! Make sure to take pictures of you “rocking” your new gear. Thanks for entering and I hope you have a awesome Monday!

Have a GREAT start to the week and see y’all on Wednesday!