What is Binge Eating?

Recently, I've noticed this trend. 

We are binge watching Netflix. 

We are binge studying for an exam. {and still worse when an exam "rapes you"}

We are binge eating on the weekends with our friends. 

I have to be honest. I cringe at that word. I don't want to be "that guy" that gets offended. I'm not offended, but I just truly know what that word means so my stomach does that little flip where it tenses up like when your ex walks into a room or something. //Play it cool. Everyone's watching. //

Binge eating is an eating disorder behavior. It is specifically defined by an exorbitant amount of food consumed in a short window of time. There is no specified caloric intake amount, but it's an out of body experience where you feel as if you lose all control over yourself and you cannot stop eating and it ends up being things like entire cakes eaten or like 20 bananas. It's things that just don't make sense.

This is followed by a period normally of extreme guilt. This is a guilt that becomes all consuming occupying your every thought and sometimes immediately after a binge episode, you are compelled to "purge" or throw up. 

This is a rapidly growing disorder {unfortunately} and even more rapidly so, a misused phrase. 

I touched on this yesterday in my team facebook group and someone mentioned that it would make a good blog post. I just wanted to clear things up for a few reasons. 

I'm a part of many facebook fitness forums, and I'd say the three words most commonly used in all of these are "macros", "doughnuts" and "binging". It's sad that so many women struggle with this, and how I have even seen someone say that they didn't even know what a binge was until they heard so many women talking about it and then they started doing it themselves. That's just sad. But also, are you self diagnosing correctly? 

When you go out to dinner with friends and decide that you are going to eat the bread, the appetizer and your meal, you did not binge. When you go to the movies and you end up eating an entire bag of popcorn, you did not binge. When it's Easter and you ate 5 candies too many, you honestly didn't binge. You overate. You REALLY overate. You ate to the point of feeling sick. Binging is different. It's all out of control episode with an exorbitant intake, and it shouldn't be taken lightly. The term shouldn't be thrown around. It's very detrimental to our health and our society. 

Binge also gives a really negative connotation, and sets one up for a world of guilt. The more serious we make a "cheat meal" and always call it a binge then the more those anxieties of food are created. It's a vicious cycle.

Lastly, if you are truly struggling with a binge eating disorder which I do believe that many women are, there is really no grey line. Counting macros is not going to solve your problems. I'm the first one that will stand here and say that macros was the most liberating moment of freedom in my journey but it is not going to change a severe mental disorder. This is something that you shouldn't hire someone online to fix. This is something that you should seek professional therapy in someone who is much more qualified in this specialty. The line gets very blurred between fitness&health and your cheat meal vs a binge eating disorder.

If you are binge watching Netflix, can you just call it a Netflix marathon please? I like marathons much more than I like binges. Please and thank you.

With love and freedom from food anxiety, 



How To Run Faster

I get asked this question quite often. How do you increase your pace? I don't have all of the answers, and I'm not a running coach but I thought I would share some insight into what has made me a faster runner. I have always had some speed under my feet, but it was never for a long period of time. I was a soccer player, so I would run in short spurts. I wasn't a fan of the loops around the soccer field at the start of practice. Running was meant for punishment, not for your actual athletic event. Oh how the times have changed me. 

So, how do you do it? 

1. RUN 

Well isn't that insightful? What I mean is, if you want to be a runner, you are going to have to start running. And if you want to be a fast runner, you are going to have to be consistent. I understand that there are off seasons but if you sign up for a half marathon, train then take 3 months off not running at all and then start training again, you aren't going to be super successful on getting faster. If you continue to run all throughout the year keeping your base and then adding as races come along, then you are going to be able to focus on your speed more.


So, why do you want to get faster? That seems self explanatory as I think that we all would love to better ourselves and our running speed. Maybe it's just me but I have to have an intrinsic reason that I'm doing what I'm doing. I have found my passion and my calling and I love the sport of running. This is deep to my core, and means so much to me. If I'm just superficially running just for the glory of getting a faster speed, I feel that my heart wouldn't be entirely into it. This would mean that at the end of the half marathon that I was running 7 min miles, I would have lost heart. This definitely means that at mile 20 of my marathon, I would have lost heart because my entire body was screaming at me to just stop running. It took passion and PURPOSE to make those times. 


I think that with training for anything unless you are a serious athlete (this is including myself), you look up a training regimen online and you don't worry about getting in those special kinds of runs. You just hit mileage on the days that you are supposed to. You do all of your runs at medium pace whatever your feet feel like on that day versus specified slow vs fast paced training runs working on different things.


Learn about tempo runs, fartleks, hill repeats, speed interval training and negative splits. As I mentioned above, you want to have variety in the speeds that you are doing each run. You want to train your body to work harder at higher mileage. You want to train your body to be accustomed to what normally would feel like sprinting but what becomes a pace that you can hold for endurance races. You want to make sure that you know what your race is going to be like. Everyone knows that the Boston Marathon has a lot of hills so you are definitely not going to be able to improve your speed at the marathon if you are not training hills. Look up the races that you are going to do and be familiar with the track. If you have it available to you, then it would be awesome if you could train where you were going to race. 


This is huge. I think that runners tend to be the type to just eat whatever whenever and that's awesome to an extent however I have found when I target my nutrition to my runs, then I have MUCH better success. Just yesterday, I didn't have food ready right before my 10 miler. I had ate breakfast, but I always have a second breakfast, and I wasn't able to get that in. I was FEELING it big time by mile 6. I go to every run, and every race with the mindset that I'm not going to do anything that is going to jeopardize the success that I could have so that means that everything that I put into my body is used as an instrument to how well I can perform.

I got really bad about feeling my macronutrients with crap (aka doughnuts and poptarts and such) and I realized how I need to be aiming so much more for micronutrients. I am beginning to take supplementations so seriously to avoid injuries. I think that women should be really cognizant on getting in Calcium every day, and I also take a multivitamin. If you run for over an hour (8+miles) then you should be supplementing a lot more nutrition. I tell my clients 50-100g extra in 100% carbohydrates but if you don't count macros, it just important that you are hydrating and refueling.

Everyone is different but I DO NOT carb load the night before a race. I eat more carbs for sure, absolutely! But, there is this notion that you should go out and slam an entire plate of pasta. HECK NO! I would feel like absolute crap the next day and be sluggish for the run. I add in extra carbs that I know that I will utilize but it's much more calculated. 


This is one of the single most important things that I have done to increase my pace. For me personally, I gave up running for a while and for 6 months to 1 year I focused on lifting. This was also during the time that I was into competing so it gave me other goals to focus on rather than the lack of running. I really was able to put size on my legs and build my strength in my calves. This has been huge. When I came back into the sport of running, without even trying, I was faster. It just came easier because I had more muscle. I continue to cross train because it's very important to me, and I'm a huge advocate for hybrid training combining lifting and running.

I started to pick two things out of this list that I thought were the most important, and I can't even do that. It's an all encompassing thing. It's not easy to increase speed but it's definitely possible. It is going to take time, and you aren't going to get super fast overnight but if you put in the work over months and years, then you will look back and think about the days when you "used to run" that pace and now are much faster.

With love and running,


Stop Being So Intense

I think that we all know that I love to be intense. I love extreme athletic events, and I love pushing myself to the limit. I love to see what I'm capable of, and proving to myself that I can do it. I think that in a world of fitness, the lines of athletes and weight loss get blurred. There's a huge difference. 

If you are looking for weight loss, then stop being so intense. You really don't have to be. As difficult as it seems, it's really so simple. 

A + B = C 

I think that it's very important to realize that even if you didn't walk one foot in the gym, if you have your nutrition pretty close to where it needs to be, then you are going to start progressing in the right direction. It may take more time, but you can still do it. 

If you are someone who doesn't want to change up your diet entirely, then just so much as taking out sodas can help you lose weight (my step dad recently lost 30 pounds doing just that). 

The more and more intense that you become, the more and more that your body is going to fight you and it's going to think that's what to expect during weight loss. One extreme to the next without ever truly finding happiness. You want something that you can do for the rest of your life. That's true health and happiness. Are you really going to be able to keep up with the crazy detox that you are doing? Are you really going to be able to keep up with hours upon hours of cardio per week? If not, then you need to take a step back and look at what you are doing. 

If you are someone that is caught in the midst of this insanity, then I just honestly challenge you to step back out of your situation, look at it from the whole scheme of things and say "okay what is my true goal in all of this madness?" Am I just looking for happiness within myself? Am I looking to lose weight to feel more confident? If that is the case, then breathe. It's so much simpler and requires minimal extremes and intensity. In fact, your body would MUCH rather you NOT be extreme. Even down to the molecular level, your body thrives on keeping homeostasis. It doesn't like changes. Over years and years of extremes, the body just simply says NO. I'm tired of fighting you. It takes more and more extremes to lose the weight which ends up with more extremes in the opposite direction which ends up causing your body to fight you more. 


Inhale. Exhale. Namaste. 

Just be. 

For one second, just realize that if you maintain a balanced, healthy diet for an extended period of time with no extremes, your body WILL respond. I think the issue becomes that right when girls on the cusp of making huge results, they think "AH I'LL NEVER MAKE IT" and either give-up eating tons of food or try new extremes. Hold strong. Keep the faith. It will come. 

The best approach to weight loss is to not think about weight loss at all. Do what you are supposed to do in terms of tracking your nutrition and forget the rest. If you feel like working out, then that's wonderful too but do what you love. Don't just go to the gym because you HAVE to and you hate every second. If you hate it, then don't go today. Only go to the gym 3 times per week and just keep on trucking with proper nutrition changes, and you'll still see results. 

If you are an athlete, then sometimes minimal efforts go a long way. It gets really easy to get caught up in the training and think that you have to be so intense. However, I think that over training is a real issue. If your body is injured and breaking down, then it's letting you know something. You either need to change your approach or taper down on your training. This is something that I've had to learn myself. Especially with hybrid training, the less you do, the better. You want every single workout you do to be with purpose. If you are injured, is it really going to benefit you to get in that run? And especially if you are injured and working towards weight loss, is it really necessary to grind it out in the gym? The purpose of weight lifting should be functional in my opinion so that you can build strong healthy bones. Rest, recover, RELAX. 

This is a lifetime process. Don't be in a constant state of panic. Your future health will thank you. 

With love and chilling out, 


Truths about Your Dieting Approach

I seriously think that if you added up all of the different forms of dieting and weight loss products and programs, then it would be THE MOST successful industry, and the most greedy. 

Weight loss is a very sensitive issue, and even though society doesn't like to always portray it this way, it can cause A LOT of heartache, a lot of pain, and a lot of tears. Even though there has been a wave of self love, I get emails day in and day out of women who hate themselves because of the shell that they are in. It breaks my heart. That's not really the point of today, but rather for today to be informative about how to make the best choice for yourself and to be knowledgeable in that decision. 

We know all know that weight loss normally leads to two words that we all hate hearing-CALORIES & WORKOUTS.

We strive for every short cut answer even though we all know the truth. However, I just wanted to go through some of the more common diets, and tell you what they are ACTUALLY doing in they program, so you can see that if you just get a handle on basic nutrition and health, you don't have to keep buying into. 

My point of this is NOT NOT NOT to put these programs down. My point is not to say that you shouldn't buy these programs because maybe you should. We all know that sometimes different people enjoy a different approach and THAT'S what will make all of the difference, and that's okay. I just want you to be knowledgeable. 


I actually really like weight watchers. It doesn't limit anything that you eat (just like macros) and it has points assigned to each individual food. It has a community of people to encourage one another, and books that encompass every restaurant and every food item you could imagine. The point system is great, however there are some food items that have 0 points meaning you can have as much as you want. These include all fruits and vegetables. While I think it's great to not have any sort of limitation on these for micronutrient reasons, you could end up eating 1500 calories in bananas totaling 450g carb and you might as well have had 5 Large Regular Coke's. Obviously, that's a rash comparison but it's something you need to be mindful of. It's all about EDUCATING yourself, so that if you do weight watchers, you know that maybe stick with just 1 banana not limitless bananas.


Shakeology is advertised as the mega superfood shake of the world that is the ONLY shake that you can get all in one place what you get in shakeology. I actually do agree that Shakeology is WONDERFUL for getting all of your micronutrients in for the day. If you don't want to take a multivitamin, then this will cover you basically. It has a good distribution of carbs, fats, and proteins and it's yummy. They've done a good job of creating a good product. However, in terms of weight loss, you need to realize that drinking chocoloate Shakeology means that you are consuming 160 calories 17g protein 17g carb and 2g fat. Those are great macros for a meal replacement breakfast shake. But you also can eat many other things with those macronutrients and I don't want you to feel you have to limit yourself. Again, I promise this isn't to put down the product in any way. It's just to realize that the reason that Shakeology causes weight loss is because of the GREAT macronutrient distribution. 


Herbalife is another Shakeology. The beauty of this product is all the delicious flavors. They are so yummy!!!! I love them so much. But why does Herbalife shakes work? BECAUSE OF THEIR GREAT MACRONUTRIENT BREAKDOWN! 

They advertise to add in things such an extra scoop of protein, and that's great but you also could have a grilled chicken salad on top of your herbalife shake and for me, I'd rather eat 2 meals instead of one. Every extra item that's added into the shake is extra macronutrients which is FINE but just know that THIS is the reason that the product works. I choose to eat Bojangles occasionally because it tastes good. I choose to drink Herbalife occasionally because it tastes good. That should be your reason, and not because you think that it's the secret magical cure to weight loss.


NO CARBS!!! Everyone is going to lose weight! Everyone is going to get results!!.....and everyone is also going to rebound and never sustain this! Yes, adkins will work but who wants to be miserable. Just make sure that your carbs are within reason. You don't need to cut them all out, it's dangerous to your health and metabolism, and it's not sustainable at all.


I'm actually a big fan of paleo. I think that it really encourages you to eat whole nutritious foods from the earth, and I think that can really change your life and the way that you feel. However, one huge part of paleo is thinking that fats can fuel you more efficiently which I don't agree with. Carbs are your energy source and no matter how we try to spin it, this is going to remain true. I think that you will have much better lasting sustaining results if you just eat a little more balanced versus aiming for super duper high fat and no carbs and your workouts will benefit.


Beachbody has taken macros, given you colors assigned to them. I think that some people need this guidance, but I also think that people are making simple nutrition into something more difficult than it really is. 

The simple truth is this....any diet that you try is going to be a macronutrient profile. They have just done the work for you, and most of the time are going to limit you to certain food groups. If you simply learn the basic nutrition behind all of these gimmicks, then you will stop with all the heartache and money ache of spending so much money to end up confused and uneducated. 

With love and fad diets, 


Favorite Healthy NYC Eats

I get asked this question a lot for those that are coming into the city to visit: 

Where can I go that has healthy food options? 

I was told that when I moved to New York City, I would see far more healthy people and find that healthy living is much easier. Yeaaaaa, that's a negative. There may be more people that are trying to be health conscious but the amount of yummy food here is insane. That can be hard. The cool {and unique} thing about New York City is that even though there may be 10000 bad options, each restaurant always has a good choice as well. So, my advice for anyone coming to the city for a few days is first this: 

1. Please do not stick to your plan. Enjoy life. Enjoy food. 

2. Don't be anxious about any restaurant. They will have some option you can choose. 

I will admit that we don't eat out much. It's way too expensive, and we eat too much/too often. I've also only lived here for one year so basically my point is, I know there are a MILLION other options. I will say that most all nutrition is never listed. All places are normally home owned, so they are not required. It's no biggie though. Guesstimacro!

But, here goes. 

1. DINERS {specifically Squire Diner in the seaport}

I don't put a specific diner because they pretty much all have the same wonderful glorious but healthy food options. I know this seems very bizarre but it's our go to. They always have massive egg white omelet options with tons of veggies with whole wheat bread and I ask for butter on the side! 

2. CAFE ORLIN {East Village} 

Again, if you go to any brunch spot, they are going to have a great egg white omelette option. Like, almost always. However, this spot is seriously the best. It's a sit down, quaint environment, and very chic New york feel. 

3. O'HARAS {FIDI-beside World Trade} 

This is random, and the only reason I know about this spot is because it's an Irish pub by my house and my husband loves Irish pubs. So, of course we had to go, and I found a gold mine. They have two items that are seriously second to none. Super simple, super fresh, and amazingly delicious. Their grilled chicken salad is one of those that you rave about to everyone you meet. I don't know what it is, but they just do it up RIGHT. They also have a grilled chicken and veggie stirfry and they probably give you 6oz of chicken and it's delicious all for like $9.95 which is ridiculously cheap for NYC for that much food!

4. EUROPA {Liberty Square}

This was always our post long run stop. The first time we went, we stopped in for coffee and then realized that they had great looking food. The two meals that I always switch between are: Grilled Chicken Fajita Panini and the make it yourself egg white omelette with toast and fruit!

5. HU KITCHEN {Union Square} 

This place is awesome. It's focus is 100% from the ground foods. They try to stick with everything gluten free and without preservatives. They have some nutrition listed but not for everything. You can get massive amounts of food for a fairly normal price for NYC ($10.95 for a big bowl of protein, carb and veggies). It's a stop in type place, almost like a cafeteria so just know not to expect any different.

6. MUSCLE MAKER GRILL {Tribeca-only open weekdays} 

I actually have made it out to this place once, and they were closed because it was a week day but I've looked at the menu and I think the name itself gives you a good idea that it's very bodybuilder friendly so it should  be an awesome spot to try.

7. CHIPOTLE {Everywhere}

Obviously, this is a chain so the beauty of this is that the nutrition is listed. They also are all over the city so if you need a quick healthy meal, then you can choose all kinds of different options. Normally I order just a salad with peppers, pico, chicken, and black beans. I don't get cheese, sour cream, or guac. And it's still amazing and super flavorful!


This is a really cool spot. They have a supplement shop in the back but also a hot food restaurant. It's not super nice or anything but if you are the type of person that will only eat 100% bodybuilder  clean then this is your spot. I personally didn't love it because when I say plain, I mean plain. Plain grilled chicken with no flavor, steamed brocolli, baked sweet potato. Total bro food. So, if you're down for that then this is for you.

9. DIG INN {Brookfield Place-Battery Park}

Oh how I love this place! They are a farm to table spot! There are many of these all over, but I love that Dig Inn has their nutrition listed and they have healthy foods but they are all seasoned with unique flavors, and there are many different options.

10. ROAST KITCHEN {Southstreet Seaport}

I love this spot just because you are easily able to make a really healthy fulfilling meal. You can make a bowl, and choose a protein, carb, and vegetable with or without dressings and sauces on top. I typically go without the sauces and it's still just as great. I think we over estimate how much we actually need all of those sauces and dressings and they just add all kinds of unnecessary calories and sugars.

11. GEORGE'S NYC {Battery Park}

This is another one of those spots that I would have no idea about if I didn't live in the area. It's also on here because there are a million very similar places. This has a cafe type feel but it's sit down, but I would call it a deli. The deli's are awesome. They always are going to have grilled chicken wraps with veggies or egg white omelette wraps or they will have different variations of paninis and they ALWAYS have a make it yourself salad section. When I make a salad, just for tips, I always go with tons and tons of veggies that are fibrous and yummy and I always add pico instead of dressing. They normally toss them and it really adds moisture and flavor. The veggies I typically choose are peppers, mushrooms, onions, cucumbers, tomatoes, banana peppers, and I love places with sundries tomatoes (my fav).

12. RAY'S PIZZA {All over }

I put this one to make a point. First, they are a chain so they have the nutrition listed so you can fit this into your macros if you want. There are no foods that are off limits to me, and when I'm going out with friends I don't care if we go to a "non healthy" place. I just make room within my daily macros and guess the nutrition and keep going. Don't feel that you need to limit yourself to only healthy restaurants in New York City! :) 

I have realized that I could seriously probably continue this list forever, but I'll stop with 12 as that is probably enough for now! ;) Feel free to ask any questions about these places in the comments! 

With love and NYC eats,


Reverse Dieting Stats

So, I was thinking about reverse dieting and how there are many varied viewpoints on their opinions. You all know that I clearly love reverse dieting and that it has changed my life, however there are some that VEHEMENTLY disagree in the opposite direction. I've read many articles, and I always go back to what's staring me in the face which is my own results from it. However, I wanted to share not only my results, but the stats of girls on my team who have reverse dieted and the success that they have had. I'm not doing this as advertisement for my team or something like that. I simply wanted to show you the numbers so that you can continue to formulate your own educated opinion. I never want to say "hey my opinions are so true that anyone who doesn't believe me is an idiot." Absolutely not! I just want to present topics, my opinions, and encourage you to look up literature on your own to evaluate for yourself. 

The question that I asked the girls were this: 

1) Did you follow the macros that you had perfectly? (which I would say within 3-5g of each macro)

2) Did you have cheat meals?

3) Did you gain weight/body fat during the process?

4) How much did you increase? (starting macros and now)

Now, some questions I could have asked where what their body fat percentage was when they began. This is something that is debated because the thought is that in low body fat percentage, you are still in a deficit with your calories so if you were to just jump to maintenance instead of slowly increasing then you would have the same weight neutral results or minimal weight gain. 

Here's my opinion about all of the data that has nothing to do with data. Eating is not only a physical process but a mental game. At the end of the day whether or not jumping in nutrition is the same as slowly increasing over time, I would venture to say that almost no women are going to say "Yes, I will add 1000 more calories to my diet with no fear of weight gain." 

Slowly increasing over time is a good way to mentally deal with the increase. I'm not referring to girls with eating disorders. This is completely different, and they need huge amounts of nutrition at once and it shouldn't be slow and the very act of fear of food is something that needs to be worked through. I'm referring to every woman because I think we can all admit that it's unfortunate but there is very few women (and men) that don't have a relationship with food in some way.

This was during mine, but I'm up to 250g most days now.

This was during mine, but I'm up to 250g most days now.

So, here were the results: (It's powerful so buckle your seat belts) 

I know it's hard to see, so I hope that you can read this well but I think that it's so interesting to note a few things.

  • Every single person that followed exactly, at the speed that was given to them and no cheat meals either lost or remained the same. 
  • The only gains were from those that may have had a few cheat meals or those that increased quickly 
  • Protein stays consistent for each person 
  • Fat tends to stay moderate (I have seen the most success when fat is kept moderate and just continuing to increase carbs-it's all going to be specific to individual) 

I know that body fat and weight is not recorded specifically so I think a common question may be: when is it okay to reverse diet. 

I will say that I find that the most successful are those that are lean already, so I suggest leaning out first and then reverse dieting. There are reasons for this that I won't go into much today, because I just wanted to present the numbers.

I'm no analyst but I'm definitely going to continue collecting data like this from girls over the years that I work with them just to see how far you can go. I also wonder about the pancreas. I think that increasing to a certain extent is okay but at some point, you definitely have to pay attention to the fact that your pancreas can only secrete so much insulin, and diabetes may not be just about the adipose tissue or number of fat cells that you may have, but about your pancreas burning out from too much sugar (aka carbs). So, I just wonder long term how intaking too many carbs from a reverse diet will do. Just thoughts... 

I know I found this so interesting, so I hope that you did too. And as always, if you have questions about beginning your own reverse diet, feel free to contact me at katiesfitscript@gmail.com and I also have THIS article on reverse dieting that you may find helpful and interesting. 

With love and metab rehab, 


A Day In the Life

I haven't done one of these posts in a long time, so I wanted to update you guys on what I do, where I am, and where I'm going. 

Right now, I'm in a transition period. You may have seen that Tanner and I are living on friend's couches until we can get our living situation figured out. NYC can be difficult, and we have the dogs so I honestly just feel like I'm imposing on everyone every second. But, it's just temporary for this week and then we will be good. 

During all of this transition, I got very behind on many things, and so I've been playing catch up for the past few days. This was supposed to be time that we were training for the ultra. I'm honestly really glad we took that pressure off of ourselves because it would have been WAY too much. I also obviously don't have my own kitchen, so food is not the same but it's totally fine. I'll tell you what I've done. 

First, grocery store stop! Preparation is key no matter what your circumstance. I honestly would rather grocery shop, as I don't want to spend all of my money eating out.

Grocery List (this week): totaled about $80 for the week

  • Quick Oats
  • Eggs
  • Rice Cakes 
  • Bread (Light Style Pepperidge Farm) 
  • 0% Plain Greek Yogurt
  • 2 Avocados
  • Bag of Brocolli Stir fry veggies
  • Quest Bars 
  • fat free cheese
  • chicken 
  • coconut oil
  • peanut butter
  • tuna packets
  • arctic zero x 2
  • bananas
  • cucumbers, lettuce, salsa
  • popcorner chips 

I'm sure I'll have to stop in and get more stuff here and there! 

Yesterdays Meals (Totaling 225g C 55g F 155g P)

Prepare yourself. Here goes: 

Coffee with vanilla latte creamer and 2 mini reese cups
Protein Waffles (‪#‎duh‬) with 1 tablespoon PB 
3 egg whites with 1/4 cup oats and 1/2 tablespoon PB 
2 pieces of light style pepperidge farm bread with 1/2 teaspoon coconut oil, 1 tablespoon avocado and salt on each 
2 egg whites, 1 piece FF cheese, 2 pieces same bread as above sandwich
1/4 oz nuts (I didn't weigh this...I just ate a few nuts) 
salad-tuna packet, lettuce, cucumber, salsa, mustard, salt 
0.5 cup arctic zero 
0.375 cup 1% fat cottage cheese with 70g banana and 1/2 tablespoon PB
3 oz chicken, veggies, 1/2 cup chickpeas, 1/2 teaspoon olive oil 
0.3 oz popcorners (like 5 chips that I grabbed)-yes I count my nibbles
2 more pieces of bread with 1/2 teaspoon coconut oil and 1 tablespoon avocado split between both
skinny cow sandwich

I posted this for my team to see and realized that I actually ate another sandwich and greek yogurt but oh well, you get the point and maybe add some ideas for meals! 


*I really take it day by day right now. I get in what I can, and I don't worry about the rest. I may miss one of these days, and I don't care, so this is just a general outline of what I plan on doing. Maybe setting this plan out will actually help me to do it. 

Sunday-8 miles

Monday- Spin 

Tuesday- hot yoga + shoulders and chest 

Wednesday- 8 miles planned

Thursday- leg day + Dance class possibly (if time)

Friday- 6 miles + Bis/Tris

Saturday-10 miles and yoga


Katiesfitscript Adventures:

I know you probably all wonder what the heck that I do with my time that I work. Well, first and foremost and most all of the time I'm answering emails and creating programs for clients. This is what I am "doing for a living" right now. I want to really expand beyond coaching though. I'm in the final stages of preparing my first tank top to be released for my apparel line, guest blog posts from some really awesome people, and starting my first contracted blogger job with Azumio.  After answering emails for hours every morning, I normally write my blog post and would on blog expansion! 

I also am trying to get more active in the community and reaching out about starting to do some public speaking events (if you would have me, I'd come hehe). I'm wanting to start up a sponsorship/advertising section of my blog. You would pay just a small fee to be able to have a slot on the side of my blog. I have around 100,000 page views per month (am I allowed to announce that, I know that's like a blog no no but I'm just being open).

I'm wanting Katiesfitscript to almost be like a boutique in the fitness industry. I know there are boutique fitness shops, but my vision is to have it all including a workout log that I'm starting to create that will be along the quality of Kate Spade or Emily Ley planners along with very very cute, monogrammed workout attire and yoga mats. I would love to open a shop in downtown Shelby eventually, but maybe I'm just dreaming here. I have said I want a clinic with pharmacy too, so who knows which route I will take. We shall see. I dream a lot and just wait for God to open doors.

I want to start bootcamps and a run club with a devotion before or after. I've wanted to do that since I was like 5, so I'll start it eventually. 

Events Planned:

These are all very tentative and just events I'm gazing upon (other than the half ironman because that's pretty set in stone). I actually plan on doing many more events, but I just have to figure out where I'm going to be first.

July 11-Grandfather Mountain Marathon 

Oct 17-Beach to Battleship Wilmington Half Ironman 

November 14-Asheville Half Marathon 

I will always try to stay in shape for a half marathon so that if there is one that I really want to do, I can hop on board. Depending on how the half ironman goes is going to be my deciding factor of if I want to do a full. I just don't know. Haha! It will be fun to see where this year leads me as I normally have many things planned, but this year I don't really yet. Tanner and I are planning to go out west to Colorado and climb some peaks if we can this summer (really not sure on that yet though). We would love to be able to go back for a ski week this next year so we may just wait until winter to go. This summer we want to hike, camp out, rock climb, and boulder. I would love to do an ultra before the year is over, and I want to get a Ragnar event planned sooner or later. This is FUN for me, so I promise I'm not crazy. ;) 

With love and the fitness prescription, 


12 Healthy Foods That are Making You...More Healthy

I don't think that anyone can tell you how good healthy eating can feel until you experience it yourself. 

I don't think anyone can tell you how good hydration feels until you do it yourself. 

I was sparked to write this because of the post this morning by "Eat This Not That" about the 12 Foods That Are Making You Fat. When I saw the title, I pretty much knew what foods would be in it, but I just really didn't like the title. It seems so negative, and just mean further perpetuating societies views that body image and body fat percentage is so important. It was shared by Shape Magazine, and I found that disheartening as a front runner and leader in the health and fitness industry that they would condone such an article. I don't mean to be controversial, but let's just go there, shall we?

As you all know, I'm a macronutrient counter so you might even be curious why I have an opinion for this. Macro counting gets a bad rep because you allow yourself to eat fun foods in moderation all within your numbers. This can lead people to believe that all we eat is crap. This is so far from the truth, but I will admit to being one that will pick bread versus fruit for a carb. I would rather eat a doughnut versus fruit with coconut oil.

The more and more time that goes on, the more I see the fallacy in this. Health is not about how much your body fat percentage is. Health is about taking care of yourself which means eating nutrient dense foods. I want to eat fruit. I want to have smoothies. I want to have every color of the rainbow and I want to give that to my kids too. I want to grow a garden, and have fresh foods every single day. I think this is so important, and many of the disease states that the general population struggles with could be helped with whole nutritious foods. I think that many times if the physicians would focus more on nutrition then there would be less medications. I know that for a fact. I feel like as a future mom I don't want to be pumping "sugar free chemical loaded" substances in my body while my little girl watches. That just shows that the importance lies within the calorie and not the nutrition. 


Knowledge is power. You need to realize that bacon and avocado both have fat and granola and bread both have carbs and sugar. In terms of weight loss, they will be processed and metabolized in relatively the same way (there are differences and I'm not stating they are the same), but in terms of diet and weight loss, it's important to know that you shouldn't restrict food groups and feel free to eat these other items freely. In fact, I eat bacon and bread quite often (sometimes daily if I have them on hand). This may be able to sustain the same weight and adipose tissue but it's important to remember all of your other organs that may be suffering from the lack of the foods that are "making you fat". There are so many vitamins and minerals that we become deficit in because we are so scared to eat them. Big magazines like this are further perpetuating this fear. It even calls protein bars "ab killers". Well, I'd like to refute that charge as I eat one every day. JUST. SAYIN. 

I want to challenge each one of my readers to change one meal this week no matter the caloric intake to be from the ground!! Some side effects I have personally recognized when I fill my nutrition with processed, artificial foods (all within my caloric goal) are:

  • lethargy 
  • constipation 
  • dehydration 
  • hunger constantly 
  • severe headaches 
  • bloat 

I know that other people feel this on a day to day basis, and they ignore it for the sake of being able to eat terrible foods. I find that very ..... interesting. Take care of yourself. You would FEEL so much better.

Yes, avocados and nuts have a calorically dense intake as per mentioned by the article. That's because they are FATS and fats have more calories per gram. That's the same case for any fat, but you still need fat and these (and coconut oil) are among the best you can feed your body.

I understand their point of the article and that is to let you know that flavored greek yogurt actually has TONS of sugar, and so does dried fruit. They are trying to spread truth, but these foods also provide good nutrition and to simply tell your audience that it's making them "fat" is entirely the wrong approach. Maybe it's me, maybe it's just the title, or maybe it's just that we are a calorie skinny driven society but either way, I wanted to express my opinion. 

With love and nutrition, 


Team Feature: Traci

I'm excited to introduce you to my sweet, sweet client Traci today. She is an absolutely light of my team, and I can't imagine not having her. She has been working with me for 5 months now, and she just signed up again so I'm very excited to just let her share her story on the blog today. 

Without further adieu... 

I want to start by saying how honored I am for Katie to ask me if she could feature me on her blog.  Katie, you are amazing!  Thank you for the opportunity!  I’ve trained in the gym for 8 plus years and started because I was tired of being overweight, I didn’t eat healthy nor did I like how I looked or felt.  My brother helped me in the beginning with workouts and after a few years of following his workouts and doing weight watchers, I decided I wanted to get more serious about my weight loss….I wanted the “ripped body” so many strive for, so I started working with a trainer several days a week and he helped me lose 45 lbs (and keep it off!!!!) with diet and exercise. 

I continued to chase the “ripped body” and several years later had gained muscle, but just couldn’t achieve the killer body I wanted.  I began hearing about IIFYM and the amazing results people were seeing by counting macros so I started researching it.  The more I read about nutrition and training, the more I realized I wasn’t eating right and I needed to fuel my body with more food, provide a better balance of nutrients and stop restricting calories and certain foods.  I learned that less calories and more exercise weren’t the answer, they were actually the problem.  I also needed to lift heavier weight to tighten up and build muscle, which I started immediately. 

My trainer and friend has been so supportive through this entire journey, when I went to him in April 2014 and told him I wanted to start lifting heavy, we immediately discussed my goals and changed course; he pushes me to be my best.  He challenges me every day in the gym to push myself to do more and be more and his motivation and belief in me helps me push past the mental barrier and raise the bar (literally! haha!).  On the nutrition side, I worked with a nutrition coach for a short time, but after gaining weight and the person going MIA on me, I was left to figure out what to do next.  After six weeks of following my previous plan of restrictive eating, aka eating clean, and no weight loss or fat loss, I realized something was really wrong and I needed more specialized help. 

I had followed Katie for quite a while on IG and her blog and respected her for her strong faith, fitness/nutrition knowledge, positive attitude and honesty.  Once I finally got up the nerve to reach out to her, she responded back quickly and said she had seen my situation far too often and recommended I follow her metabolic adaptation program, which meant reverse dieting to increase my calories and jump start my metabolism.  My metabolism was shot from all the restrictive dieting I had done over the years.  She carefully explained how the process worked and assured me this would change my future.  I had so much fear, anxiety, and tears over eating more calories, but I also knew I had to do it for my health. 

I was in a bad place and I knew it.  I made the decision to embrace the process with my whole heart, trust God and trust the process.  I knew it would require patience on my part to undo all the damage I had done.  After all, I had followed restrictive eating for years, so it would require me to take each day one step in front of the other.  I slowly increased each week and checked in with Katie every two weeks and after about a month in, I started getting a glimpse of what Katie meant by doing this for my future. 

The empowerment and freedom I felt from eating more food, eating foods that had previously been off limits was liberating.  As each month went by, I felt giddy with excitement as I would plan my meals and that feeling of empowerment and freedom continued to grow until I fully realized this process was changing my life.  I was so excited – my quality of life was back!  Something else happened along the way, my mindset of self-acceptance, self-love, trust and understanding changed dramatically.  I also let the number on the scale go – I weigh once a week to keep in check, but it no longer has a hold on me, it doesn’t define me or set the tone of my day.  It’s a number – I step on the scale, see it and step off and go about my day. 

There aren’t words for the freedom that brings you!  I was one of those who weighed morning and night every single day!  Ridiculous, I know!  But, that was me.  I finished my reverse diet program last week and I am a different person.  I was beaming a week ago because I actually worked a hamburger and shoestring fries (made at home) into my daily macros and it wasn’t considered a cheat meal.  I remember sitting, staring at the screen and just smiling ear to ear.  It was a moment for me that I realized wow! my carbs are pretty high and then my next thought was I’ve done this, I’ve successfully reversed dieted and tears came to my eyes.  My weight stayed consistent throughout the five month process, my measurements dropped by half inch and I leaned down quite a bit as I increased 50 carbs and 10 fat over this timeframe.  What this process brought to my life is beyond words. 

I’m grateful to God for leading me to Katie, she is such a blessing.  Each check-in, she cheered me on and encouraged me to continue increasing my macros, but at the same time allowed me full control over how I felt in increasing or holding my numbers.  I’m just so overjoyed with the process and feel I have my life back.  I’m continuing my journey with Katie, this time with a slow cut to lose the extra body fat I need to lose so I can show off those muscles I’ve worked so hard to obtain.  This time I signed up for the Double Trouble program because my husband started working with her too!  Woohoo! I still have improvements to make, but for the first time, I truly believe this is my year!  I can see it!  I can feel it and I’m hungry for it!  It’s so close I can see the finish line and more importantly, I see myself standing on the other side. 

With love and beautiful clients, 


Faith Abounding

I don't do this often because this is a fitness & lifestyle blog and I just like to keep my topics relevant. However, I think that having a spiritual fit and healthy lifestyle is so essential to overall health. I just wanted to share my faith a little today. 

I've grown up in the church so faith has never been an issue for me. I seriously was in the church since I was born and my family was super active. We went Sunday morning and evening and Wednesday evenings. I have so many memories growing up in youth group, and I plan to do the same for my children. However, when I went to college was when I really figured out what faith meant for me. 

I think that's when we basically figure out what life means to us. We are constantly influenced by our parent's views, opinions, and politics that I think it takes some time to really figure out who we are as individuals. I think that our families are going to always have an influence on those decisions that we finally end up with and most likely will align just perfectly but I think it's so important to establish our own. My political views and my exact approach to religion is not the same as my moms and THAT'S OKAY! 

I like to always say that I grew up thinking about "Jesus in a box". I love Jesus. I am "saved" but you don't want to be one of those "Jesus freaks". Like, don't be weird Katie. You gotta keep it contained because then you just get weird. It's not culturally accepted and you can't be the cool kid if you are also the Jesus lover. At least that's how it felt sometimes by my peers.

This has slowly evolved over time. I've had to learn that what makes me, is just what makes me. It may not be what makes someone else happy and what makes them tick. I certainly know that lifting weights and having a feminine but muscular body is looked down upon in society. It's just "too much" so "don't be weird Katie". We are told as strong women to sit down and get quiet about who we really are so that we can be more accepted. {Side Note: I am NOT feminist and do not feel like I'm targeted as a woman. I just think society can be hard on women so we have to learn to be ourselves.}

I have wavered with my faith through the years, and not in the believing way. I just simply forgot about Jesus. He just wasn't on my to do list. I had to become a SOMEBODY whether that meant in fitness or in pharmacy school. This life was about ME and how accomplished I could be. I'm sorry Jesus, I just can't come to church. I really need to study. 

I think that it wasn't until this past year in New York City that I truly learned what it looks like to walk the walk and talk the talk. Like, put me down for the weird card if that's what you want to call it. My box hath burst open. My Jesus is worn on my sleeve. For me, it means being in the word every single day and committing to more and more of that every single day. For me, that means engaging in community almost daily with believers. I think it has been absolutely INTEGRAL in my growth. My friends are my community group. We do everything in life together, and we meet on Wednesdays to hash out what the words in the Bible mean to us individually and how to live that out. 

I always say that New York City is a very secular city so if you decide that you love Jesus, then you are either all in or nothing at all. Thankfully, I met people that are all in and taught me what that looks like. I have such amazing leaders around me in my friend group that pray with me, fast with me (yea I'm really not good at that), and encourage me. Even when I don't want to hear it, they speak truth from the Bible into me. 

I've found this has also led me into a season of doubt and grieving within myself. Like, DO YOU EVEN JESUS KATIE? I'm kidding, but I've felt so much guilt as to the way that I live out my life. I've felt like I can't ever be what these people are to me. And I've felt like I'm truly not living out the purpose that God has for my life. So, I've had to seek him for that. Every. Single. Day. And I still don't know. I know that I make daily decisions and that God's plan is perfect and will align with my decisions but I have to seek to point it all back to him to make sure I'm finding that perfect plan. It's very vague. I'm well aware, but I'm seeking it. 

I know I seem bold on this blog, but I'm definitely not in person. I'm very meek for lack of a better word. I cower in defending my God because again, I don't want to be the weird girl. It all goes back to being accepted. It all goes back to being confident in WHO YOU ARE, so I continue to work on that in other avenues of my life. It's fun to hash it out as I grow in adulthood.

I don't want this blog to be a self help, but just simply my story and how I hope to live my life. I want to live a life so abundantly in Jesus that when people look at me, they see nothing else. I don't think I'm there yet, but I'll continue striving and growing maturity in my faith. I want to look to my future, and not worry because with worry means that I don't trust the infinitely perfect plan Jesus has for my life. And in the end, I do believe that. With all of my heart. 

So, there you have it. This is my heart on my sleeve. Thanks for joining my journey. 

With love and Jesus, 


Long Time No Blog


Do I even blog? What is blogging? Am I even a blogger? 

I'm kidding but I really hate taking almost a full week off. It like stunts my topic generator that I constantly have flowing through my mind, it makes me feel really disconnected from you wonderful people, and every day I'm like "I should blog. I should blog." 

To explain why I haven't, I'll give two reasons: 

1 ) I found some "haters" last week. Yes, I know that you shouldn't let things get to you. I KNOW THIS. I know "haters going to hate". I know "if they are hating then you've made it." But, I also know that when Sandra Bullock decided to google herself one day, she spent the entire day crying, so I know I'm not alone in that you just can't help it. So, I wanted to hide. I also know that I'm not doing anything wrong, so I'm going to just keep trying to do what I'm doing and ignore it!

2 ) I'm moving so it's crazy town in NYC! For right now, we are going to be moving in with a friend in midtown. The apartment that we are hoping to get (we just applied) has super beautiful views and is really nice so I'm really excited about that. They also have a free gym. HOLLER.

LIKE IS THIS REAL LIFE? I just can't believe it sometimes.

LIKE IS THIS REAL LIFE? I just can't believe it sometimes.

Some fun news of things in the works: 

I'm going to be starting my apparel line Embrace and Empower. This is an old video post about starting this back in October when I wanted to start this and it's finally kicking off. I have a huge vision of many different items to be apart of this but just wanting to embrace women of every shape, size, color, religion and generation empowering them to feel beautiful. This is a semi previous (but not really because these are images that I created myself so they will probably look very different but I will release the final tank when available. My logo will also be in the lower right corner and the color is going to be old gold with a 91polyester/9cotton bella flowy racerback tank. They will be on sale soon!

Lastly, I have joined classpass. If you aren't familiar with class pass, it's wonderful but only offered in big cities. You get unlimited access to any class that is offered throughout the city. This week I have tried more fitness endeavors than ever before. I have done spin, yoga, hot yoga, power yoga, worlds toughest trainer, drill body fitness, personal gym time, and barre. I'm hoping to take pilates and some dance classes next week. I absolutely love it, so check it out if you have one in your city. It's such a fun way to get moving! I'm going to be doing a post on this specifically and how I felt about each individual workout soon and how I think it can benefit you depending on your goals! :) 

I promise not to be gone so long from now on! I hope you guys are having a wonderful week! 

With love, 


Simplifying Life

So, I'm pretty sure I'm like the poster child of fitting too much into my life. I tend to want to fill every day to the max and if I have a free day then I end up finding things to fill it from 5am-10pm. I honestly actually wonder how people rest because like how do people have time to work full time and get all the chores done. And it never fails, when things wind down, something else winds back up. For example, we just finished doing my taxes (which was really hard as it was my first time doing this), and now we are moving from our apartment. This seems to always happen.

While we were on our trip across Europe, we saw our relaxed everyone is. It's so different than NYC. When in the city, everyone is in such a rush every single second of every day. It's not that I notice this when I'm here. I don't even see it. However, when I leave, I see how much slower they move. When I go to North Carolina, I feel as if I could like go run some errands before the cashier even finishes my transaction it feels so slow. 

I recognized that my mind was CONSTANTLY so clogged that I didn't even know what it felt like to clear my mind. I just got done with pharmacy school, so of course I felt as if things would calm down. Well, then I started a business. I think any small business owner can relate to the fact that your mind NEVER shuts off.

I feel as if I'm complaining or typing failures in myself which maybe I'm doing, but I just wanted to tell you what I have planned to change. This is not tips that I'm trying to say I have figured out but just simply thoughts I'm having and what I plan to do.


Twenty minutes is seriously no time at all, but it makes such a difference to just zen out with your family. We just sit on the couch with no TV and do nothing and just talk to one another and play with the dogs.


I always plan on doing this, but I have made serious efforts towards it now. I have a list of things that I do in the morning and in the evening so that all of these little tasks get done daily and this way I don't end up spending Sunday afternoons that should be relaxing, just working on chores. This one basically means to get out of my head, and start focusing more on what's going on around me. I want to pay attention to details in my life such as little notes for my husband, care packages for my family, hand written letters to friends, and that sort of thing. These are the things that truly matter in life.


There is always a time and a place to say YES to an activity. This is also a way that I mentioned previously to keep motivated and it works! However, I have a long long life to live, and plenty of time to do really fun things. I don't have to do them all in the year that I graduate pharmacy school. I do want to do a half ironman in October but I'm not signing up for ANYTHING for at least 2 months (that's big for me). 


I think the best way to relax for me is to really take the focus off what I can accomplish and how much I can plug into other people. I really plan on putting the most focus on friendships for the next few months. I really want to invest in PEOPLE not my accomplishments.


I know that this seems like something else that I have signed up for but it actually is really good for me. These classes are not difficult and I'm not going to sign up for the difficult ones. It forces me to go to places that the fitness level is not super high, and therefore I can relax into workouts and just enjoy movement. I think it's going to be a BLAST to try barre, pilates, yoga of all kinds, boxing, cycling, dance lessons and boot camps! I'm thrilled to be doing this! And most of all, FRIENDSHIPS! I tend to always say "I workout alone" but this forces me out of my comfort zone and allows me to spend time with friends during fun workouts.


I haven't had to put up one yet, but I have a set mark that I will stop accepting clients. I want to be there 100% for the clients that I do have, and I never want to over extend myself. I want to be able to start new programs, and start an apparel line and I can't do any of that stuff if I'm just constantly in my email accepting new clients. I think it's really good for my mental health to step back from the hustle and bustle of building my business fast and just slowly do things in the right way, respectfully and actually put serious thought and attention to detail on graphic design as well. 

Just writing this makes my heart so happy. I want to watch TV (shocker I know), and I want to maybe even take a nap once every 6 months. I seriously don't think I have taken a nap since I've been born (this is a joke but really-I'm 100 mph every day all day). I'm excited to relax. I hope you'll take this challenge with me.

With love and the simple life, 


Hydration & Nutrition for Endurance Athletes

I'm going to go ahead and let you guys know that I'm not a pro on this stuff. I'm brand new (kinda) into this world, and so this is all things that I've had to learn along the way, but I thought that I would share some helpful insight to get you started on how to take care of your bodies when you are pushing it to limits that you normally wouldn't do. 



This is honestly the biggest thing. I will get into the details of what to even try but everyone is so different and what works for me may not work for someone else. Before a marathon, you should utilize each and every long run to test your nutrition the night before and the morning of to see how your stomach responds. You can adjust this through training so that the day of the marathon, you aren't constantly running to the porta potties or worse, not being able to finish because of dehydration, gut pain, etc.


I think this is a no brainer obviously but the day before a long run or the day before a race, you need to be drinking lots and lots of water. It's not going to help you if the morning of a workout, you chug a lot of water. It needs to be something that you have done the day before so that you are hydrated up. 

During a race, there is always going to be water stations for you to stop at. They always say that if you pinch the top of the cup then the water can slide into your mouth without splashing all over you. That's not my forte. It always goes all over my face. I normally stop, walk like two steps to chug, and then start running again. It's not going to hurt your time, and it's going to help you to get water in. 

During your training runs, if you don't like to carry water (like I don't), then I would recommend a route that has water stops along the way even if it's a bathroom faucet (I've done this before haha). If not, then you could even go with your car and set up water beforehand. If it's a 16+ mile run and you are not intaking something along the way, then you are really wrecking havoc on your body and you really should consider changing that. I was stubborn about this for awhile until I have read stories of people dying from this. It's no joke folks.


When you drink too much water, you can actually flush out some of those electrolytes on top of the fact that you are going to be losing a lot of fluids. You have to be DILIGENT about this because this is where you can run into trouble. Many people will chase salt packets with water the morning before runs. I personally just take a salt tablet that you can get online. I also use COCOGO which in all honesty is an amazing product (y'all know I won't promote one supplement I don't think is worth it). For example, Gatorade has sodium and potassium which you need but cocogo has triple the amount of potassium, more appropriate sodium amounts, calcium, less sugars, and magnesium (which is an electrolyte that most sports drinks tend to forget). So, obviously I really stand by this product (which I did not use before my half and I normally do sooooooo there's that).  

I promise this isn't my little plug, but if you do want to try Cocogo then you can use KATIESFITSCRIPT when you check out for 10% off, and everyone loves a discount. 


Gus and gels are vital in those long runs and you have to be on top of it. This is all a learning process. I've learned that if I'm doing a training run of 12 miles and below, I don't really need a gu. However, if I'm doing something more than that, then I take a gu about halfway through and it really helps me to finish strong. During my marathon, I used 3 spaced out evenly and then I ate candy along the way. You are depleting lots and lots of glucose and you want to make sure that you are on top of fueling your body before it gets depleted because then it's going to take time to get back to normal. Gus and gels also have electrolytes as well! This is why they are better than just candy (however candy is better than nothing). 


The night before you always hear about the carb load. I honestly am somewhat against this. I believe that you should definitely eat more the day before. However, I don't agree that you should just stuff your face with unending amounts of pasta because you are going to feel heavy and like crap the next day. As always, test out different things the night before your long runs. I like to have a big bowl of oatmeal extra right before I go to bed to have some long digesting carbs through the night. I normally make sure to have a heavy carb dinner as well, but I stop when I'm full and don't just stuff my face. 


I think that a great breakfast is oatmeal like I said I have the night before, and then a banana right before the race. This way you are getting the slow digesting carbs in the morning, and then the banana for that extra sugar right before you go. You also are going to be taking gus along the way so that's going to keep that constant stream of glucose. 

I think that you can see that carbs on carbs on carbs is very vital during training and race day nutrition. Make sure to drink separate from the food that you eat, so that your food can be absorbed better. Basically, you should have a water bottle with you at all times during marathon training and then make sure before those long runs to not forget about electrolytes and you should be good. 

The first time that you experience the "gut pain", you will never forget it. I've had it in the past but never as bad as this half marathon, and I will know from now on how diligent I need to be about this stuff! 

I hope that this helps you fuel a little better for your races. 

With love and fuel, 


Goodbye Sybil Ludington 50K :(

This is not a post I ever want to write. I hope to never write a post like this again. I promise you, come hell or high water, this type of post will not happen again. 

However, we are not going to continue training for the ultra. *INSERT EXTREMELY SAD FACE*

But you thought today's post was supposed to be about hydration. I'll get to it, but this was weighing on my heart so I wanted to explain why. 

Life.....is insane. And injuries.....are abundant. 

To be quite honest, it just always seems silly. We over here in the Ringley household like to complicate and add in as much to our lives as possible. We have realized the beauty of simplicity. Life is not all about how successful can you be. I'm not trying to die by age 45 because I'm so stressed out, or worse.... grey hairs (kidding). 

I will admit....it's Tanner's fault! hahahah jk jk jk! 

But, I will admit that I'm struggling because I want a race to train for. When we decided to not do the ultra, I immediately started looking up marathons. But the truth is, we aren't sure where we are going to be in the next few months and I just need to take this time to continue weight training and preparing for my first half ironman that I'm going to do in October. (prelim training will start May 17th)

The reasons we are not: 

1. Tanner herniated a disc a few years ago. Just recently, he felt a pop in his back. We thought it was the same injury. IT'S NOT! However, we are not playing any games because it seriously put him out and we don't want that. 

2. We are moving. This means SO MUCH WORK. Training for an ultra is a part time job, and trying to add a full time job plus training plus moving gets really intensely stressful. 

3. I think I have runners knee. It has gotten much better and I don't have much pain from my half, but the more I run, the worse it gets. I just probably need to rest it. 

4. We are so behind schedule now. After our vacation and then Tanner tweeking his back, he hasn't trained in 2 weeks. An ultra is serious business. We don't need to be stupid about it. Someone could get hurt. 

I wanted to still do it to be honest. I probably would but it would break Tanner's heart. This was a both of us or none of us thing. So, it's going to be a none of us thing. 

I really really wanted this for us, but now is just not the time. I hope to convince Tanner to do something like this with me again, although I'm not sure if I will be able to. Haha! We were talking today how training for an event like this or ironmans, you need stability. You need to live in a home with a regular routine and regular gym hours and regular work hours. He works 330-1130 every day, we live in the exhausting city of NYC making it extremely difficult to train (no trails whatsoever), and we are moving so everything is just all over the place. 

So, this is my blog to say, The Ringley's are chillin for a bit. Stay tuned for regular programmed entertainment of extreme athletic events. 

I'm gonna go wallow now. 


With love and {sometimes things happen},


NYC Half Marathon Recap

Normally, I would think that a recap wouldn't be that eventful. This one was a different story.

I have a lot to tell about this half marathon. First and foremost, I ran one day while we were in Europe. I simply say that to show others that honestly, training is wonderful. If you are diligent with training though, it's okay to take a few days off (even a week) and you'll still be okay. You can still run your races. Life is going to happen, so you just gotta roll with the punches. 

The race start time was 7:30, and you were supposed to get there at least 30 minutes early in Central Park. I live in Battery Park on the opposite end of the island so that meant I had to wake up at 5am to be able to get fueled and make it there on time. There were TONS of people going so I had no fear of getting lost (HA!) and I was able to just follow the crowd. We were all searched which I think is great after what happened in Boston. 

I was like RIGHT on time. When I got in line, it was like 10 more minutes until we started running which is how I like it. While you stand there, all you do is get cold and your feet turn to rocks and it's boring and you're nervous so yea. haha! 

I had put my finishing time as 1:35 which was a JOKE to me. I knew I could never finish that fast, however I felt dumb because I was in line with people who could go that fast so I at least wanted to keep up in the beginning. My first mile was 7min 2 seconds. I was like WAIT WHAT? SHUT THE FRONT DOOR! 

I have mapmyrun on my phone so it tells me each split time. Each mile, I was shocked. I never really think about my pace too awful much during a race. I just go! I was like doing a partial jog/sprint and I just knew I was gonna die by mile 10. HA! I knew I was going too fast, but I was just going to see how long I could keep it up. 

The first loop was central park. Tanner and I have run this loop many times on our long runs, and it sucked just as much this time too! HAHA! It's LOADED with hills, but I just focused on those around me and keeping up with them as I knew they probably knew more about what they were doing. The competitor in me could not be left in the dust! HAHA! {{Funny story-I totally read a book by it's cover. This lady like had no shirt on, and I knew she was serious. Only serious runners can not wear shirts in 40 degree weather, so I kept up with her! HAHA!}}

WOOHOO! Times Square running! Haha!! We passed Carnegie Deli and this was Walgreens that I worked at 3 years ago!

WOOHOO! Times Square running! Haha!! We passed Carnegie Deli and this was Walgreens that I worked at 3 years ago!

Mile 6-7 was in Times Square after exiting the park. This was the best part. The energy was INSANE!!! All the lights and all the people! I just couldn't stop smiling and I took a lot of videos that were just terrible so I deleted them. Haha! This is the single reason you should try to do this run because of that mile! SO COOL! I was snapping pictures and not having a care in the world and my split was 6:50! I was so shocked, but excited too obviously. I knew it was gonna get bad past 10 (it did haha). 

I would say it wasn't awful until mile 11. Remember, I'm in training for an ultra. I should be able to easily run 13 miles and I could have, but not at this speed. My body started to crash. I was so jacked up that I hadn't even taken a gu and I took it at that point. I knew it was too late! HAHA! It's so crazy how awful 2 miles can feel. The worst part is when you are not on course. I ALWAYS run the long route, so my GPS on my phone was showing that I was 0.5 mile ahead of what I actually was on the course which for time, is really really frustrating. 

We started through the Holland Tunnel which was fun, and then when we got to the other side, my GPS said "13.1 miles" and gave me my pace so I just took my phone out and stopped the GPS so I could get a real picture of what my half time was even though I wasn't at the finish. I wanted to know my true speed. 

That's not my official time though. My official time was 1:38. I know everyone is like "but that's awesome too" and I get that but it took my average pace from 7:05 to 7:30 and no matter your speed, if your average pace is decreased by 25 seconds per mile based on the fact that you ran 14 miles versus the routed 13.1 then it just stinks a little. OH WELL!!!!! I'm so proud of myself nevertheless!!!!! I'm competitive, what can I say? HAHA! 

When I hit the finish line, I really thought I might pass out. My legs were completely numb (like tingling) and I had this wave of nausea hit me and you know when you can't see, and you think "oh lord, I'm about to go." This has never happened to me before, and it should have been a sign of my day to come (which was miserable). My friends came to watch me which was absolutely so exciting for me. It seriously meant so much but they had to fight crowds to get down to me so I waited there for about 20 minutes on them to get there. They had made signs-so so cute!!!

I had this little thing called DEHYDRATION! I had drank a lot the day before, but obviously not enough and I hadn't supplemented electrolytes. I know some people may think this is stupid but honestly, I run these distances and don't do this stuff. I thought I would be fine. But normally, I don't run them at 7min miles so that was the difference. If you have never experienced severe dehydration, I wouldn't recommend it. Your gut wants water and starts to pull from everywhere. It feels like you have taken 10 laxatives. It hurts so so bad. So of course, this made me not want to eat. I wanted to go out to TJMaxx so we left, and while we were there it kept getting worse and worse. I didn't know what to do because I was out already and I was afraid to leave in fear I was going to pass out. My speech started slurring and we realized I was experiencing serious blood sugar plummeting and had to get food fast!! We got home and I got a banana in me, and like IMMEDIATELY felt better. My stomach was still in so much pain but I forced down a chocolate muffin. 

The rest of the day was terrible pain and nausea and blood diarrhea. I have learned my lesson!!! FUEL AND HYDRATION ARE SO VERY IMPORTANT AND CAN'T BE FORGOTTEN!!! 

Back to the half though, it was an incredible experience. Every race I do leaves this imprinted memory with me forever. I love it!! I officially love racing and I can't wait to do more and more!!! There is absolutely nothing like crossing that finish line! If you can get into this half, DO IT!! It's one of the best! 

With love and half marathons, 


Chocolate Protein Muffins

So, I have been really trying to cook/bake more. It's not easy to make the time, but I really want to try new things and have more recipes for you guys to try. I always have ideas running through my head but I just don't do them. 

So, with that, I present to you, chocolate protein muffins. I wanted them to be cupcakes but I am going to have to classify them as muffins based on the texture that turned out. I'm going to try this similar recipe with some different flavors to bring you guys some cupcakes. 

Am I the only one that makes a complete disaster in the kitchen? That was today! My kitchen is too small. I can't wait to have a home and a bigger kitchen to be honest but for now, I'll make a mess. Honestly these ingredients, if you are going to make healthy recipes should just be in your kitchen at all times. They are staples and normally used interchangeably in different ways and different flavors to make different protein-ish things.


  • 3 tablespoons chocolate whey of choice 

  • 5 tablespoons (or 1/4 cup + 1 tablespoons) coconut flour

  • 1 tablespoon plain greek yogurt

  • 1 tablespoon baking stevia 

  • 1 tablespoon unsweetened apple sauce

  • 1 whole egg

  • 1 egg white

  • 1/2 teaspoon baking powder 

  • 1/2 teaspoon vanilla extract

  • Optional yet not so optional: I would add 1/2 teaspoon coconut oil which will add ~1g of fat per cupcake but I think it will taste better and moist)

Here's a tip when making cakes. You need something with fat in it or it's not going to be very moist. I tried to just use one whole egg to get that fat, but I think a little coconut oil would have done some good to add some moisture. Sometimes greek yogurt can help, but not always. 


  • Preheat oven to 350 

  • Mix all ingredients (I didn't use a electronic mixer as it's a small amount and can slowly be worked all together). 

  • Spray mini cupcake baking pan 

  • Add 1 tablespoon mix to make 12 muffins 

  • Bake for 10 minutes

The protein icing is super easy and I'll be using this for different recipes in the future! 


  • 1/4 cup plain greek yogurt 

  • 1/4 cup chocolate whey of choice 

  • 1/2 tablespoon stevia 

If you add these two together, your macros would be 32 calories // 1 g fat // 3g carb // 3g protein. They are like hilariously low calorie. Like I'm gonna go eat the entire 12 now. Haha! 



With love and yummy muffins,



I get this question a lot, and I think that it's hard to put into words, but I'm going to try. I think that unfortunately, we are all born with a certain "gumption" and we all have predispositions to be one way or the other. I was predisposed to be the energizer bunny.

I also think that it helps that my parents put me in sports from a really young age (like 3 years old), I always played 3 sports in high school so I was busy year round, and if I wasn't busy about sports then I was at youth group, playing an instrument or hanging out with friends. I've been engrained to "go go go." I know that some would be like "blah blah that's not good for you" but I've had too many memories to count and I am SO INFINITELY grateful for the life that my parents sacrificed to give me. I just can't even explain how much it means to me the sacrifices my mom made financially and time to allow me to do all that I did. So, here's my thanks mom plug ;) 

But, nevertheless, when you leave for college you have to figure these things out on your own and so I had to come into my own and find my own motivation. So, that's what I want to share with you. 


Everytime you join one of those pyramid companies, they are like "Find your why!" and I giggle. They all say that though because it WORKS. When you have a reason that you are doing something (your "why") that you have formulated into thought, written it down and are acting upon that, it helps you to stay motivated. There is something about actually putting it to paper.


If you want to change your body because you just feel like you need to lose weight, I think that it typically ends in a lot of anxiety and failures. If you find a reason separate from that such as that you want to be able to play with your children more, you want to live a more healthy fulfilled life, you want to FEEL better, you want to surprise your husband when he comes home from deployment or whatever it may be. Find those external reasons that motivate you based on people that you love, and I promise it helps. 

This is my morning to do and my evening to do and it's been life changing for me at least. It's silly but it's the little things that I end up piling up and then spending hours doing. If I just tidy up every single night then it's so much easier to manage. And yes, I have to remind myself to brush my dang teeth! My mind is way too clogged sometimes! HAHA


This ALWAYS works for me. I have a continuous stream of events that I plan on signing up for. I have half marathons, marathons, sprint tris, half ironmans all planned for the following year. It may not happen, and life always happens but it will make you train. I'm in the midst of a move right now, and life is seriously so insane coming back from our trip, managing all my clients, finding a new place to live and packing up our house can feel overwhelming and if I wasn't signed up for things, even me, I would probably let training fall to the side. However, I know I have an ultra on April 25th and a half marathon Sunday so there's no excuses. I need to show up everyday so I'm ready for these.


Everyone is different which is why I put either or. I've actually come to learn that I need to stop overcommitting and maybe actually under shoot. People always say they want to run to relieve stress, but I'm the opposite, I want to get things done that I need to do and not focus on training. However, there are others that perform better under pressure and need that motivation of business to get their butts moving!


This is so huge. I have learned that half of the reason that I will always remain active now is I have this huge solid community of fit friends. I have people also that look up to me to be their inspiration so I certainly can't let them down. I really encourage you to find a running group or lifting group in your community. Join a crossfit gym even if it's expensive because you will meet people. Take classes if that helps you to be more social. All of these interactions are going to be people that hold you accountable. It's a game changer

407 active members! This group rocks!

407 active members! This group rocks!


In anything that you are trying to do, the first few weeks are always the hardest then you start getting a habit or a groove going and then it just becomes natural. You've GOT to fight for that. There's no other way around it. Yes it's hard. Yes it may suck but it WILL be worth it for whatever you are trying to accomplish. Once you get thru the first few weeks, results and habits will push you through. 

With love and motivation, 


Protein Pumpkin Bars

I have been wanting to try recipes for so long, but just never do it so I decided I was going to take the leap and START this week! It actually is really hard in NYC because getting groceries home is a huge to-do with carrying it all back!

pumpkin bars .jpg

Let's get right to it! 


  • 1 cup oats
  • 2 scoops vanilla whey of choice
  • 1/2 cup unsweetened almond milk 
  • 1 whole egg
  • 1/2 cup canned pumpkin 
  • 1 teaspoon baking powder 
  • 1 teaspoon pumpkin pie spice 
  • 1/2 teaspoon cinnamon 
  • Optional: chocolate chips (those were added for the picture actually haha)


  • Mix all ingredients in blender (should be cookie consistency) 
  • Let dough sit in fridge for 30 min to 1 hour 
  • Preheat oven to 300
  • Spray loaf pan (9x5) and fill it up! 
  • Bake for 15-20 minutes 

NOTE: Serves 8 

All recipes that I make, I have no idea how they are going to turn out. This could have been a total bust and I actually thought it might be when the dough was cookie like. Cookies normally take 6-8 minutes at 350 to cook, but since I made a loaf I set the baking to a little lower temperature but for longer and just stuck a fork in it to make sure it was done. I don't do timers on things (but maybe I'll start for recipes for you guys lol). I'm hoping one day to not have to use measuring spoons/cups either. I always think that's a sign of an awesome cook! 

Hope you enjoy! Let me know if you try it! Tag me and all that fun stuff! 

With love and pumpkin, 


Maintaining During Traveling

I think that in the health and fitness world, people view traveling with two mindsets: 

  • I must try to count macros as best as possible 
  • I'm going all out and who cares what I gain? 

I take a different approach. Honestly, in my every day life, I try to live a healthy lifestyle in the most "normal" way as possible. Because I know that this is a lifestyle for me, so I think that we put too much pressure on ourselves on what to do in that very moment and not at the big picture. We get wrapped up in "what if I gain five pounds this trip?" when I think that if we just thought about it less, we probably would do better. That's my approach. I don't think about it. So, I'm trying to make this a blog, but at the end of the day, I think that's the best advice I can give you. I've been able to master this thing called mind over matter. Whatever it is that you have to do, all you have to do is show up, and execute. Execution for this being food. My goal for everyone I work with is to find this place of peace. 

On trips, I eat when I'm hungry. I stop when I'm full. I know this is harder said than done which is why I'm writing a blog on it. Yes, there may be fries on the plate. I don't finish them. It may be lunch time and I'm not hungry because we had apple crumble and coffee so I eat at 2 instead.

Now, I'm a macro counter and I've done it longer enough that I know the nutrition in foods. Many times such as desserts and what not, I'm like "ehhh I have no idea" or the cultural food that I'm eating, I could care less and just want to enjoy. However, I know the balanced intake that I need to get. For example, we were in the airport and starving waiting on our layover. We had no food and wanted to just get something cheap. I got one of those wrapped up sandwiches from the convenient store type place (ha). I looked at the nutrition and it had like 30g fat which is a lot but it didn't have much carb comparatively, so the way that I deal with that is that I don't add chips with my meal as they are high fat. I add pretzels!!! Pretzels are fat free. 

When we went to get dessert pancakes for breakfast, I had a salad for lunch. I know my limitations. I know how to get balance without having to track every meticulous morsel and without any deprivation. And I FEEEEL good doing this. After I ate those pancakes. I had absolutely no desire to go out and have some big meal with french fries or something. That would make me feel miserable. A salad was perfect. 

Another tip would be just knowing what you have planned for the day. If I knew that Tanner and I were going to have a big dinner like we did in Amsterdam for tradition, I had a quest bar for breakfast (which keeps me full for like 10 minutes lol). We brought 2 boxes of cliff bars and 2 boxes of quest bars with us for back up! (This was only so we didn't get hungry-not to be "prepped" to count macros because I don't mean it rude but I just think that's crazy talk).

I feel as if I'm rambling because at the end of the day, the answer is this: Your body gives you more signals than you could ever give it credit for. When we are children, we don't think about these things. The inability to listen is developed through environment not nature. If you simply never thought about it, you would most likely remain the same. 

Lastly, I always like to think worst case scenario. Let's say that for 10 days, I was forced to eat complete crap with no choice. At the end of that 10 days, I had gained 10 pounds. Well, I'm still Katie. My husband still loves me. My family still loves me. My God is still faithful and well, it just doesn't matter. I know I'll jump right back into the fit life and be perfectly fine.

Love on that sweet soul of yours and don't be afraid to walk away for a minute. Your body will thank you. 

With love and peaceful eating, 


Cheap Trip around Northern Europe

I would like to go ahead and start this with a disclaimer as usual: 

Kids, don't try this at home. 

No really, if you want discounts, most of the time, that means that you are also going to have to make some sacrifices and we sure did. At 3am in a freezing cold train station waiting for our next train, I questioned our sanity. However, once the night was over, I looked back and was so excited that we did it and got through it together. It's moments like those that grow your marriage (am I crazy? Probably). 

So, to start, the reason that we were able to do this is because of: 

  • living in NYC (but it still would be much cheaper even from other places but cheapest here)
  • We did Northern Europe (any other places would have been more) 
  • Airbnb (if you aren't using it when ya travel, who are you anyway? haha jk but really, it's amazing)

So, there is a flight called Norwegian air that has a hub from JFK in NYC to Oslo, Norway. It's cheap. Like dirt cheap. We got our one way to Oslo for $161 each ($322). We found a flight home through the same airline coming out of Berlin. The kicker is that it comes out of Berlin with Norwegian air which means it's going to have a long layover until Oslo has their one little flight back to NYC. If you don't live in New York, for example when I lived in North Carolina, it's around $200 for a round trip ticket to New York and sometimes cheaper if you get it early. I would probably book another flight out of New York because it would still end up being LOADS cheaper. Our flight back from Berlin was $526 for the both of us.

That totals $848 on flights. 

To get from place to place (Oslo --> Copenhagen --> Amsterdam --> Berlin) we took trains. We mapped this out based on the cost of the Eurail. When we looked it up, the cheapest option for us would be to go to 4 countries and to buy our ticket together. We wanted to go to Paris, but that was going to take too much time, and then we would have had to buy the global Eurail pass which would have cost us more. The Eurail pass was $650 for both of us together. 

For both of those, we are up to $1498. 

Note: This is so important when considering places to stay and what you will eat. I think that many times, people view money differently. We have learned that if you save in EVERY spot, you will end up saving LOADS and LOADS. An example of money saving I did today. I live in NYC and need a flash drive. I went to get one and it was $23.99. That's ridiculous but I feel that most people would just say "whatever I need it." Not me. I'm going to take the extra step to get the deal. So, I went home and looked on Amazon. I found one for $6.99 with free shipping and I'm having it sent to me. Like I said, everyone views money differently and I'm not telling you how to spend your money. I just choose to do mine this way. My mac computer is off craigslist, my nice DSLR camera is refurbished, my road bike for training is used off craigslist, my coffee table, end table, living room chair are all off craigslist. I think you get the picture. 

My point is: I'm not going to say "Oh I'm going to Europe so this is a once in a lifetime experience and I deserve to stay somewhere nice" 

I'm going to just pick the cheapest airbnb place, with the best reviews. If it doesn't have reviews, we aren't staying. I'm not trying to get killed here. And if I'm with girlfriends vs my husband, I would be a little more picky as well. 

Our airbnb stay for each place was as follows: TOTAL = $306

  • Oslo one night: $44 (second night we traveled on train and hung out in a hotel lobby from 1am-5am
  • Copenhagen one night-$46 (second night we were traveling again-we slept in a cold train station from 2am-7am; hot coffee never tasted so good) 
  • Amsterdam (two nights)-$63 x 2 = $126
    • Shameless plug for City Hub-everyone should stay here. It's freakin sweet.
  • Berlin (two nights)-$45 x 2 = $90 

Our total for flight + Eurail + airbnb = $1804 

Now, we get to the food. I actually have a  lot of tips in this area that could have saved us even more. 

  • Every transaction on your credit/debit card will have a foreign transaction fee
  • Every time you have to take money out-you are going to pay $5 or at least with Chase Bank you will 
  • Don't be afraid to hit up grocery stores in the area
  • Look up the type of money that you will need for each location and their currency before you leave. If you have the chance, it would help you to get out money that would match. That's really hard though, so what I would recommend is taking out cash. They normally have a Western Union at each location and you can do the transition for free. That's what I wish we had done. We ended up spending like $30 total on fees with just being able to use our money-not a lot but again, we save everywhere. 

We eat a lot, and we like coffee a lot, so it may not be a fair guestimation of how much you are going to spend. However, we spent a total of $700 in food/coffee/tickets/subways to things. 

So, our total for the trip was $2504 (I guess I lied-it was $2500 not $2000). I'd say that's pretty AMAZING considering all we did. Here are some other things to consider.

We don't pay for tickets to anything that cost over like uhhh $10. I think the most we paid was $9 to go to the Anne Frank House. We would show up to museums (like in Amsterdam) and they would be $20 for a ticket, and we would say ... NEXT. We got to see PLENTY, we got to experience SO MUCH, and we asked all of our hosts at each airbnb stop what the local things to do were so that we were able to really get a feel for the city. They are able to tell you tons and mostly free activities. In Amsterdam, when we "couldn't" go to the museums for cost, we went for a run through their beautiful parks instead and even like played on the playgrounds (are we 5? who knows?). And, I'd have to say that was probably a better time with better memories.

I'm so thrilled that we were able to do this at such an affordable price, and I hope this can help someone else do the same!!!

With love and savings,