Ask away……

I have been in the fitness industry for over 15 years. I started as an athlete became a personal trainer, taught group fitness, got my Masters in Nutrition, managed many fitness facilities and even owned my own gym for over 6 years. To say I have a love and passion for fitness is putting it mildly. However don’t confuse this for thinking that I want everyone to be in perfect shape. Not even close- I believe that you should strive to be healthy, happy and enjoy life. Have those cookies , chocolate and glass of wine but don’t forget that you need to work hard for those.

The point of today’s blog is that I want to hear from you. What questions do you have regarding fitness and nutrition? Ask away!!!!

Remember life should be fun!



The Evolution of a blog

When I started this my intention was to have a lighthearted blog about sharing my love to cook. Starting today I want to continue to share recipes in addition to talking about fitness , nutrition and the pursuit of happiness- my happiness.

Feel free to send me a note with questions, comments or topics you would like to discuss.

Happy blogging!!

Ok so it’s been over 3 years……..

The past 3-4 years have been a crazy roller coaster ride for me. As you may remember with my last few posts I had just given birth to my beautiful daughter. She is now a funny, energetic, caring, spirited 4 1/2 year old. She is my world!

In this same time frame I have also gone through a divorce, lost a house in a hurricane, lost a job and many friendships. Yet randomly enough even with all that I can honestly say I haven’t been happier. Sure I have bad days that seem to put the weight of the world on my shoulders – but who doesn’t? I’m happy because I know I’m finally living my life for me and what I want.

I’ll spare you all the details and specifics which have got me to where I am now. What I will share is finally finding a place where I am trying to accept myself as me and to live a life where I’m happy and my daughter can be proud of me.

It’s been quite a journey so far…….


So it’s been awhile!!!

It amazes me how time flies!!  Really I can’t believe that it has been so long since my last post.  Life is just so busy right now!! 

I wanted to give an update.  I didn’t end up running the Half-Marathon as I had hoped for.  Instead I did run the 10K .  After the race I felt like I could have kept going some but I don’t think it would have been a very pretty sight if I had tried for the full half.  My training had a few setbacks as I made so many unexpected trips back home to see my mom.  Thankfully she is currently out of the hospital but she still has a long road in front of her.  I did promise myself that I will still be doing another Half Marathon this year, so I will keep you updated.  I am running a 5 K this weekend at Martha Clara Vineyards.

I couldn’t pass up a chance to do a trail run and then enjoy a glass of wine at the end!!!!  Plus it’s for a great cause!

I promise to update again soon!  Until then, Keep moving and Stay Fit!!

– Kat-

Random Thoughts and Updates!

I can’t even begin to  tell you how much I love this time of year.  First there is St. Patrick’s Day, which is tied for my favorite holiday along with the fourth of July.  We also start to get a glimpse of nice weather around now.  This past week on LI the weather has been spectacular.  I have been taking Avery out in the Jogging stroller everyday for a run.  I also start thinking about Spring Cleaning right now. 

As mentioned before I am trying to change my household to an organic/green household.  This includes the cleaners.  I am reading this book right now

(Yes that is Don Imus’s wife. )

The book tells you all about the harmful things that are found in today’s cleaners.  Things like neurotoxins, mutagens, potential carcinogens, and endocrine and hormone disruptors.  These all can be linked to ADHD, Autism, Asthma and even cancer in children!!!  Here I was thinking that the scrubbing and cleaning I was doing was actually good for my daughter. 

I have now made an active effort to change products.  I am in love with many of the Seventh Generation  products. One personal fave is their Laundry Detergent in Blue Eucalyptus and Lavender.  It smells amazing! The other brand I am  loving is Method!!  They are 100% all natural and the scents are to die for.  I am currently using a lot of their Pink Grapefruit cleaners.  Check them out next time you are at the store.

On a  side note I only have about 2 weeks before my birthday.  I think it’s about time I get my butt out to the vineyards this year.  If you live anywhere near LI make sure you leave time to go the Northfork and visit the 20+ vineyards!!

Happy Spring!!!!!

Lemon Garlic Shrimp

Finally I am adding a recipe to my Healthy Blog Posts!  I really enjoyed this one.  I served it with Quinoa- which by the way I am obsessed with.  Did you know it is a perfect protein.  It has all 12 amino acids in it! 

I’ll first start by apologizing for the photo as it is not mine.  I can’t seem to find my camera right now. 


  • 4 teaspoons extra-virgin olive oil, divided
  • 2 large red bell peppers, diced
  • 2 pounds asparagus, trimmed and cut into 1-inch lengths
  • 2 teaspoons freshly grated lemon zest
  • 1/2 teaspoon salt, divided
  • 5 cloves garlic, minced
  • 1 pound raw shrimp, (26-30 per pound), peeled and deveined
  • 1 cup reduced-sodium chicken broth
  • 1 teaspoon cornstarch
  • 2 tablespoons lemon juice
  • 2 tablespoons chopped fresh parsley


  1. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add bell peppers, asparagus, lemon zest and 1/4 teaspoon salt and cook, stirring occasionally, until just beginning to soften, about 6 minutes. Transfer the vegetables to a bowl; cover to keep warm.
  2. Add the remaining 2 teaspoons oil and garlic to the pan and cook, stirring, until fragrant, about 30 seconds. Add shrimp and cook, stirring, for 1 minute. Whisk broth and cornstarch in a small bowl until smooth and add to the pan along with the remaining 1/4 teaspoon salt. Cook, stirring, until the sauce has thickened slightly and the shrimp are pink and just cooked through, about 2 minutes more. Remove from the heat. Stir in lemon juice and parsley. Serve the shrimp and sauce over the vegetables.

Snack time!

Part of my job as a nutritionist and gym woman extraordinaire is to come up with ideas for my clients to snack on. I am constantly wandering the aisles in the grocery store to see if there is anything new and exciting. Here are a few of my favorite things:

Brown Rice Cake with Peanut Butter and Banana

Sugar Snap Peas

Carrots and Hummus ( My personal fav is Trader Joe’s Chipotle Red Pepper!)

Trader Joe’s Plain Greek Yogurt with Berries and Agave Nectar

The funny thing about these is that when I am eating many of them I am brought back to different memories of my childhood.  It’s Weird how food can do that.  Take for instance the Sugar Snap Peas.  I remember eating these while waiting on the hill for my swim class to begin at Mrs. Crockers.  Every class Mrs. Crocker would tell us how many buckets of ice she would put in the pool that morning. You see the pool wasn’t heated so she would make up this whole long story about ice in the pool. 

Anyways- I am curious to find out what you are all snacking on these days.  Let me know!

Stay Fit!!!!

An explanation of my craziness!!

(The first of my Healthy Challenge Posts)

I have to start by telling you that by no means am I a perfect eater.  I too indulge in things like ice cream, pizza, takeout chinese and of course WINE!!!  However I have to say that my normal everyday diet is pretty good.  I eat a ton of veggies, fruits and whole grains.  I may be the only person I know that actually will crave a bowl of brussel sprouts.  (Strange – I know!)

My chosen career has caused me to do a lot  of research on nutrition and childhood obesity.  I can’t tell you how heart breaking it is to see kids who are 10 or 11 years old and already are suffering from Type II diabetes, high blood pressure, high cholesterol and elevated triglyceride levels.  It is really upsetting!  There seems to be little emphasis put on nutrition and activity.  Parents need to remember that kids learn by example.  So if you are not up off your butt being fit it is highly unlikely that they will be either.

I also am a firm believer in eating organic.  I don’t think that everything in your diet needs to be organic but there are a few things that are directly linked to precocious puberty (early onset) and cancer.  The hormones in US milk, chicken, meats and eggs are known to be contributing factors in girls getting their periods under the age of 11.   It’s even happening to girls as young as 7!  Imagine that!!  Even before the birth of my daughter Avery I had already made the switch to Organic Skim Milk, Organic eggs, Organic Chicken and beef.  In addition any of my “soft” skinned fruits have now become organic.  Things like apples, pears, plums etc. 

I also have made an active attempt at eliminating xenoestrogens within my household.  Xenoestrogens are man-made compounds that when absorbed by the body mimic natural estrogen.  They are found in things like plastic baby bottles, plastic food storage containers, shampoo bottles, cosmetics, pesticides, sunscreens, etc.  Here are a few known xenoestrogens that you should stay clear from:

  • Phthalates – (substance that is used to make plastic softer)- found in everything from baby bottle, toys, liquid cosmetics, food storage containers etc.
  • Bisphenol A- (BPA) also found in toys, food storage containers, water bottles, tin cans – it’s shown that it leaches into the food and liquids at unsafe levels, especially when heated. This is why so many things are now labeled BPA Free
  • Parabens – preservatives found in many cosmetics and toiletries.  The most common are methylparaben, ethylparaben, propylparaben, and butylparaben.
  • BHA / BHT – Common food preservatives.
  • DEHA – A plasticizer found in some cling wrap and other soft plastics.

I know there are many people thinking to themselves as they read this that I might be a little crazy.  Well yes I am.  However if you understood not only what I see everyday working with my clients or if you knew the amount of cancer that runs in my family you would understand.  As I write this my own mother is fighting her 3rd form of cancer.  I have seen her go through the most invasive tests and treatments.  I know she is a fighter and a strong woman so I have nothing but a  positive outlook when it comes to her prognosis.  I am in awe of everything she has had to handle and how she does it all with such grace.

I will now leave you with a few of my favorite organic products. 
Stonyfield Farms Organic Skim Milk
Horizon Organic Eggs
Trader Joe’s Organic Peanut Butter

Currently my daughter is eating this – ( I will be making homemade soon)
Earth’s Best Organic baby food

Besides just spreading knowledge I am hoping that many of you will take a good look at your own diet and maybe make a few changes.  It really doesn’t take much effort to start getting healthy!!

A Healthy Challenge to All!

Every morning I log into my google reader and check out all the new posts in blog world.  I love seeing all the new creations and combinations.  However I would have to say that well over three-quarters of the posts I read are of guilty pleasures or just straight up unhealthy.  I am not saying that I am not guilty of this very thing.  In the past I to have “unhealthy” things on my blog.  I just really want to see people putting more emphasis into their health.  We only get one body- one life so let’s make it the best we can.  Even  just small substitutions in our regular recipes will make a huge difference.

So here is my challenge (if there is anyone left reading):  Try to post something at least once a week that is a healthy post.  It could be a recipe, an exercise post or even your future goals. 

Now get thinking and get back to me on this.  I’ll leave you with a few links of my favorite “healthy” blogs:

Now let’s get fit people!!!

Training for the Half Marathon and other stuff!!

I had promised myself last year that I would do the LI Half Marathon.  I figure it would be a great goal for me after just giving birth last year.  Well this week started my training and all is good so far.  You would think that it would be easy for me to fit the training in being that I own a gym and have one in my garage also.  However things aren’t always that easy.  I am making this a priority though.  Here is just a sample of  my training schedule!

I also am working very hard at instilling a healthy lifestyle for my daughter Avery.  People make think I am out of my mind as she is only 5 1/2 months old.  I truly believe that you can never start to young.  In my line of work I get so frustrated at how little parents teach their children about being healthy and active.  I know as a  child we were always outside playing.  We had VERY little tv/computer time.  I thank my parents everyday for keeping me active.  I now understand how much work it was for my mother running us around from sport to sport.  Coming from a family of 4 kids and each one of us played something different it was pretty hectic at times. 

This weekend was my first real “Mom” weekend!  Saturday I had Gymboree classes with Avery and Sunday we had Mommy and Me swim classes.  I think I may have enjoyed them more than she did.  Avery did really enjoy the water.  Hopefully she takes after me as I was a “fish” from a very early age!!

This week I am also trying to get started on making my own baby food.  I’ll let you know how that goes and post a few pictures soon. 

Off I go to run!!!!

Stay Healthy!!!