Monthly Archives: March 2011

MetroDash and Blog Shoutout

Happy almost Friday! I don’t know about y’all but I cannot wait for this work week to be over! Just one of those long ones…

Blog world…Meet Ashley.

She is a peppy, sarcastic, hilarious red-head who I also call my best high-school bud.  She not only is my running and Crossfit buddy, she is one of my closest friends.  And did I mention she’s single? Likes long walks on the beach?  And that she might kill me after she reads this?  Anyway…Ashley has a new blog to share!  It’s called – The Road and the Runner.  Ashley recently accepted a position as Assistant Race Director with MetroDash race company and will be traveling across the country this summer putting on races in various cities with her team.  Very Exciting!!

MetroDash is an obstacle course race that was developed by Navy SEALs.  It includes 30 obstacles that have the athlete conquering things like wall climbs, rope swings, running through tires, and other crazy things.  It can be done as an individual athlete or in teams of four athletes.  Sounds like fun, right??? Where do you sign up? Right here.

Please check out Ashley’s blog and read about her life and workouts as she travels around the United States with MetroDash.  Look for her coming to a city near you, and then sign up for the race!!  I hope to be attending at least one, if not two of these races, so be on the lookout for my smiling face as well! 🙂

Here are the cities currently accepting registrations:

Hampton Roads, VA – 4/17/11

PA/NJ – 4/30/11

Houston – 5/7/11

NY/NJ – 5/14/11

Charlotte, NC – 6/11/11

Orlando, FL – 6/18/11

Atlanta, GA – 6/25/11

Washington D.C. – 7/9/11

Chicago, IL – 7/16/11

Denver, CO – 7/23/11

Salt Lake City, UT – 7/30/11

And you can “pre-register” for these cities:

Seattle, WA

Portland, OR

San Francisco, CA

San Diego, CA

Dallas, TX

Austin, TX

Boston, MA

Get Excited!!!!  For more information, you can email Ashley at

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Chocolate Peanut Butter Cup Shake

Happy Wednesday!! We’re halfway through the work week!

Ok this was a “must post” recipe that I’ve been making the past two days after workouts: Chocolate Peanut Butter Cup Protein Shake!  A great shake for a little protein boost or if you’re craving something sweet 🙂

sorry I'm not sorry I drank half of it before taking a picture...

PB Cup Protein Shake (makes 2 servings)


1 cup of Almond Milk (or milk/milk substitute of choice)

2 handfuls of ice

1 heaping scoop of chocolate protein powder (I used Genisoy Soy Protein – Chocolate)

2 Tbsp of Trader Joe’s Peanut Flour OR 1 Tbsp Chocolate Chip Cookie Dough Almond Butter OR 1 Tbsp peanut butter

Small handful of dark chocolate chips (just makes everything more delish!)

1/2 cup plain greek yogurt (I used 0% FAGE)

1 heaping Tbsp of Chia Seeds (optional)

Method: Put all ingredients in blender and pulse until ice is crushed.  Then blend at a higher setting until smooth.  Pour a glass for yourself and a friend and ENJOY!  Lots of protein and very delicious 🙂

Enjoy! Happy Hump Day!


Crossfit and Nut Butters

Hello!  This morning was another crazy day at Crofton Crossfit!  If you are just tuning in, here’s my first crossfit post.  It’s still kicking my behind and I’m loving every second 🙂  Here’s a snapshot of our workout today:

Warm up:

3 Rounds of: 30 double-unders, 10 pushups (release at floor), 5 Goblet squats


Main Set:

25 mins. finding our 5RM Back Squat and 3RM Bench Press

5 Rounds of 200m Row followed by 1 min. rest

Results: 5 RM BS = 95, 3RM BP = 75, Row=4:35

COOLDOWN Foamroll!

P.S. – If you’re not familiar with the awesomeness that is foamrolling, see Jen’s Tutorial…she did a great job!

In other news, last night I made homemade Chocolate Chip Cookie Dough Almond Butter! It. Is. Awesome.  This is straight from Ashley’s blog, so kudos to her! I cannot take credit for this beauty.  Ashley over at “Edible Perspective” is the queen of homemade nut butters and has a million different flavors on her blog recipe site to tantalize your tastebuds.  If you have never made your own nut butters before, I highly recommend it.  All you need is a food processor.  If you don’t have one, please buy one for your own sanity…I can’t live without mine!

Picture of Ashley's nut butter from

Making your own nut butters is so much more cost-effective and you can control the ingredients going into your nut butters.  A huge plus.  If the ingredients in JIF, Skippy, and Peter Pan haven’t scared you away yet, try some natural peanut butter or almond butter.  And I’m not talking “Skippy Naturals”.  Have you read that ingredient list?? Sheesh. Trader Joe’s has some great options!  For example, the ingredients should not stray too far from ‘peanuts, salt’.  And homemade is just that much more awesome because you can add things like coconut or chocolate chips! Mmmm…

Hope everyone has a great week!!

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Strength vs. Confidence

Hello everyone! Hope you all had a great weekend! So, based on a few conversations with clients this week, I have been toying with this post in my head for a few days.  It’s not so much a revelation as it is just something to think about.  Strength vs. Confidence.  Specifically mental and physical strength, and it’s relationship to self-confidence.

So most people, in general, are very strong.  And when I say strong, I mean to focus on mental strength.  We take what life gives us, deal with it, move on, cope, etc.  Whatever it takes to get through, we keep on plugging away, pushing through the pain until we get to our destination.  We are designed to adapt, accept change, and move on.  Most people do this fairly well, and even if they don’t do it well, they do it anyway.  We have to…what’s the alternative?  But is simply dealing, coping, pushing through life events and problems enough?  Do we feel accomplished by “getting through”?

Now for confidence.  Confidence is having the ability to put yourself out there for all to see, complete the task, and then be proud of the actions and problem-solving decisions that you made to get there.  A confident person is mentally strong, but also feels empowered by their own actions and a sense of accomplishment when the destination is reached.  It takes mental strength to be confident, but the added element is the courage it takes to put oneself in front of others.  It makes you vulnerable, open to criticism and opinion, and that can be scary at times.  But those who have confidence don’t care.  They are are comfortable with their decisions, and their faults, and no one can tell them any differently.

The reason I was pondering these few thoughts in my head this week is because this does apply to exercise.  In fact, confidence has huge implications in the success of the people I exercise.  Since many people I work with are new to exercise or recovering from an injury or illness, these confidence levels are usually low to start.  They may feel like they can’t rely on their body to do the things they used to do, or that their body is just a shell of their person and is causing more problems than not.  These feelings are all okay and common.  And so we begin to exercise.

We have come to learn that through building physical strength (which just simply takes mental strength) and using exercise to correct some of these bodily insecurities, we start to build back confidence by making accomplishments.  Maybe it’s a day when a client with chronic neck pain finally reaches into an overhead cabinet without pain.  Maybe it’s being able to get up off the floor safely and pain-free.  Maybe it’s learning a complicated new exercise.  Maybe it’s mastering an old one.  Whatever it is, by building confidence physically, we build confidence mentally.  And once you’ve got yourself confident in your personal abilities, you’ve relinquished the fear of failure and embraced success.  With confidence and no fear of failure,  there really are no physical limits.  The only person possibly standing in your way is your (mental) self.

Eleanor Roosevelt once said, “No one can make you feel inferior without your consent.”  So why let them? Because it’s up to you.  Wouldn’t it be much more exciting to live life with confidence and the feeling of success in oneself, instead of just pushing through?  Wouldn’t you be much happier and satisfied with yourself  by succeeding, achieving, and striving for something more than fearing possibilities?  I think so.  So why not be confident?  You only have to decide to be.


The ABCs of Me :)

There’s been a sort of “post chain” going around the blog world lately called the ABCs of me.  I thought it would be fun, especially since I am new to the blogging world and it will allow people to know a few facts about me.  So here goes!

A. Age: 25

B. Bed size: Uhh, Full.  But we’re getting a queen.  I know we’re both small people but it’s cozy a tight sqeeze.

C. Chore you dislike: Laundry and Dishes.  I will vaccum and clean till I’m sweating but I absolutely hate dishes and laundry.  Luckily, Adam does the dishes (occcasionally…) and we both try to teamwork the laundry situation.  It’s brutal when you have to pay for it 😦

D. Dogs: Finn! (aka – Mr. Finn, Finn Monster, Finn Man, Finn the Puppy)  Mischievous 9 month old puppy.  He was rescued and adopted at 10 weeks old right after we got back from our honeymoon, and we think he’s a Lab/Shepherd/Hound mix.

E. Essential start to your day: COFFEE. Last year during Lent, I gave it up.  I actually made it through without cheating, but my coworkers and patients probably hated me.  Let’s just say, never again!

F. Favorite color: Blue 🙂

G. Gold or silver: White gold!

Natalie Franke Photography

H. Height: 5 foot….and a 1/2 inch! That 1/2 inch is very important to me.

I. Instruments you play(ed): I used to play the clarinet…from 4th grade through senior year of high school.  I never touched it again after I graduated HS, but I am still fairly musical.

J. Job title: Clinical Exercise Physiologist.  No one knows what that is (unless you know me, probably.)  I help manage chronic diseases/conditions through exercise. For example: cardiac patients, pulmonary patients, Parkinson’s disease, low back pain, correction of muscle imbalances…you name it, I’m probably certified to deal with it.  BUT – I am not a physical therapist…we are very different 🙂  whew…and step off soapbox.

K. Kids: Not yet!  The pup is enough to handle for now 😉

Finn likes beer.

L. Live: I currently live in Annapolis, MD since July 2010.  Before that, I lived in Charlotte, NC and I miss it dearly!  Before that, I was in Elon, NC for school and I am originally from the Annapolis area.

M. Mom’s name: Cindi….with an “i”. She loves me 🙂

N. Nicknames: Katie, Kate (by my immediate family), Blondie or Blonde girl from Adam, Super K and Mrs. Mugatu from Adam’s rugby team….ya.  Umm, and my Dad probably has about 50 for me, one of which is Katrina.  Not sure why, but I think he makes things up to amuse himself.

O. Overnight hospital stays: None, I believe…

P. Pet peeves: I’m super Type A, so about a million things drive me nuts and/or make me anxious.  A few off the top of my head: A dirty house/apt. But you would never know it by seeing ours.  But especially trash laying around that could EASILY be put in a trash can. Also lying, cheating, and anything generally morally unacceptable.  From my dancing days, I hated when dancers didn’t point their toes.

Q. Quote from a movie: I can’t think of a favorite but around here, we frequently quote Old School, Out Cold, and other immature movies. 🙂

R. Righty or lefty: RIGHT!

S. Siblings: Moira (22) and 2 sister-in-laws who are practically real sisters – Mara (22) and Alyssa (18)

Natalie Franke Photography

T. Time you wake up: It varies on clients.  The earliest is 5 am and the latest would probably be 9 on weekends.  But I am a big napper so occasionally I wake up at strange times.

U. Underwear: umm yes? My favs are Hanky Panky and Victoria’s Secret cotton. None of that PINK stuff with things written on the butt like “Take me home tonight”….nope.

V. Vegetables you don’t’ like: I think I like all veggies, but I’m a little picky on how certain ones are prepared.

W. What makes you run late: Oversleeping.  I am SO not a morning person.  Or sometimes the dog when he takes too long outside.

X. X-rays you’ve had: wrist when I was 6 and broke it, teeth (a LOT. I have horribly soft teeth) and my ankle during my dancing days was actually X-rayed with my point shoe on, en pointe.  Trying to figure out what was pinching while I was en pointe.  Turns out I have a partial tear in the Achilles that has now scar-tissued over itself 😦 sweet.

Y. Yummy food you make: I make lots of good food but they’re usually spins of off other people’s recipes. Check out my Blog Love links! Such good cooks over there 🙂

Z. Zoo animal favorites: Polar bears! and Tigers, and anything else that looks cute and cuddly.  I’m such an animal lover.

The END!  I hope everyone has a fabulous weekend!


Attention Women Runners!

Hi everyone! Hope you all are having a great St. Patrick’s Day.

If you are a runner or want to be one and live in the Annapolis/DC Metro/Baltimore area, I have a great race for you this summer!


I recently accepted a volunteer position as a Race Ambassador for the ZOOMA Women’s Race series. The event includes a 10k and a Half Marathon in Annapolis on Sunday, June 5th 2011.

This year, we’re looking to bring over 4,000 women to the starting line, and it’s my job to draw in as many MD/DC/VA area runners as possible! We had our kickoff run/celebration this past Saturday and everyone who came was awesome! There are beginner runners, veteran racers, and everything in between!

So even if you’ve only ever run a 5k, a 10k is totally doable! We have a great training program set up courtesy of Gracie’s Gear that will build you up to your distance in the next 12 weeks 🙂

Not only do we have group runs every Saturday around the Annapolis area, there will be the ZOOMA After-Party Expo, which will have live music, food, wine from Barefoot Wine & Bubbly (our sponsor!), post-race massages, demos and shopping!

For more info on the race, here’s the website:

For more info on our weekend training runs, go to:

Let me know if you’re interested, have questions, or would like to join in the fun runs I’ll be leading out of the Annapolis area during the next few months!

Please spread the word…the more the merrier! 🙂

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Crossfit Craziness

Today my friend Ashley and I went to check out something I’ve been wanting to try for a while…. CROSSFIT!  We went over to Crossfit Crofton to meet the staff and get in a workout.  If you’ve never heard of it, check out the CrossFit website.  It’s basically a hard-core workout that includes many powerful forms of exercise, from running and powerlifting, to agility and yoga.  It has been used to get fire-fighters, military, athletes and the like in shape  for their sport or job.  The owner, Garrett, was great and put us through a short, fun workout that had us sweating and cursing by the end.  My favorite kind of workout!

Here’s what we did:


Rowing machine – 400 m

Shoulder warmup, hip opening stretches

3 x 10 bodyweight squats

2 x 10 warmup pushups

Main Set – Complete as many rounds in 12 minutes as possible!

3 burpees

6 bodyweight rows

9 Wall Balls

Cool Down and Stretch

Fun? yes. Easy? NO!

I completed 11 rounds of these suckers and it was a great workout!  I think we’ll be back soon to sign up for some sessions 🙂

Did you get your behind moving today? What’s you’re favorite workout??

Note: If you are not accustomed to exercise or have cardiovascular issues, Crossfit is not for you….yet.  Exercise is a good idea, but exercising safely is more important.  This is not a beginner’s gym.  However, if you are generally healthy with no health risks and want a nice whipping of your behind, go for it!

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McDonald’s Ruins Everything.

Hi All!  Have you heard that McDonald’s recently added oatmeal to their breakfast menu? My first thought? Oh! Finally a healthy option at Micky D’s that I can enjoy when everyone else is craving their hangover McMuffins! I thought wrong.

Here is a great article by journalist and food writer Mark Bittman on how you can leave it to McDonald’s to ruin everything remotely healthy.  Oatmeal is perhaps one of the cheapest, most simply prepared whole grain and has made itself accessible on just about every grocery store shelf in America.  Just. add. water. So how, you may ask, does McDonald’s version of this whole grain goodness contain more sugar than a Snickers bar and offer an ingredient list 21 items long?! Read here.  They apparently added more than water, making this seemingly healthy breakfast item just 10 calories less than an Egg McMuffin.  Gross.

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