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HELLO WORLD

I am back. I am sleep deprived and hormonal but my skin has never looked better so cheers to me. 

You guys know if you’ve been here I am a big morning person. Mornings are so important to me. My days are so jam-packed // totally bonkers that I need an hour in the morning for myself. I have tried the whole hop out of bed and go method and it is not for me. I need me time in the stillness. The world is quiet and I don’t have to be ‘on’. 

The alarm goes off at 4am six days a week. 

I say good morning to Carter (my dog // best puppy friend // main dude ) and check my DMs … probably not the most productive habit but sue me. I love talking to you guys. 

By 4:15am I am making myself a coffee (six small ice cubes, two scoops of collagen, coconut milk, and a straw) + taking my Ritual vitamin, letting Carter outside and scrolling through my podcasts or the PepTalk app to see what I am going to listen to while I start my day. 

I let Carter back inside and he and I head upstairs to do red light therapy (more on that in a separate post), read The Daily Stoic + journal. I spend a full 15 minutes reading // reflecting. It helps me set an intention for my day, clear out any thoughts holding me in the past or waste time worrying about the future. My clearing journal allows me to be present and brain dump. If you want // need more details on this part of my day let me know…honestly, it sets the tone for my energy and gets me going. 

[Side note: a client // friend gifted me my favorite quote for Christmas. She MADE that her dang self and I love waking up and saying those powerful words out loud. It’s one of my favorite things I own. ]

Then I turn on a podcast while I look at my schedule for the day. I teach seven days a week so I check in with my class lists to get an idea of what I’m teaching…I check to see who is taking a double, who has an old injury we are working through and create a mental goal for each group. Looking at the day hour by hour helps me decide where my priority needs to be. If my day is wild, I get dressed and head to spin to ensure I get some sort of sweat in for the day early so it’s off my plate. 

On lighter days I will crawl back in bed plan out my day in detail… workouts, to-do list, + meals. Then I let myself relax a little…reading or mediating or watch strangers wedding videos on YouTube. Whatever tickles my fancy that day. Sometimes I will use this time to print invoices // shipping labels for that day’s merch shipments 

About an hour before I need to get out the door (usually 5am) I hop in the shower // tub. I get ready, make my bed and listen to another podcast. ( my top three are Ed Mylett, The Skinny Confidential + The Bitch Bible  ) If I’m in the tub, I’m answering emails + DMs, watching Instagram stories // Tic Tok or scrolling through my feeds. 

PS I always attack my messages in that order… emails, DMs then texts. Why? Response time. If I start with texts I will get trapped there because it’s the fastest reply time. Email is the slowest so I start there… They are usually the most important or work-related as well so I want to make sure that Inbox taken care of early. Then I move to DMs and lastly texts… confession I hate texting. It’s exhausting. There is an expectation to respond in 0.2 seconds and honestly its the worst. I’m the worst when it comes to texting back… I’m sorry. 

I digress. 

After my bath // messages I dry my bod in front of a fan. I never ever EVER dry my skin with a towel. I’m psycho about my skin… HELLO ITS OUR BIGGEST ORGAN so I give her the love she deserves. We moisturize, do our morning skin routine if we have a new client I might even throw on mascara…most days I rock a makeup-free face. 

 Then I put on black align pants, a cropped tank, and an XXL black sweatshirt. I have five of these. They are cheap, cozy and a staple in my wardrobe. Highly recommend. 

I make my bed and then check my phone one more time before I head downstairs. 

I pre-heat my Jeep while I feed Carter, pack up my meal prep (read: chicken) and fill my hydro jug (shameless plug: code TPB saves you money honey). Then I’m out the door! 

That’s the morning babes… and no I don’t eat breakfast at home. I’m not super hungry after drinking collagen so I wait until I start to feel hunger cues start to stir before I chow down. 

I know this picture is blurry… but COME ON…have you ever in your life seen anything more perfect?!?! I have not ( I also have never met Jessica Simpson so she might be the only thing above him and even then it would be a close call)

 

Make good choices, look both ways.

LOVE YOU THE MOST!!

Katie

I have the world’s biggest sweet tooth. I mean it. I love all things sugar…like icing from the jar with a spoon type of sweet tooth. Candy, cookies, cakes…love them all.

Listen, I try to fill my body with the best + highest quality ingredients. I eat my veggies, protein + carbs but at the end of the day, I need a little something special you know? Balance.

One beautiful morning, my friend Gab surprised me with a treat… gluten + dairy-free rice Krispy treat. Since that day my life hasn’t been the same. I went right to Whole Foods and got the goods.

These are super easy. Literally, my dog could make them. You can bet your bottom dollar I will be whipping these up for every minor holiday. Tomorrow (November 12) is National French Dip Day which clearly is the perfect occasion for rice Krispies.

Here is what you need:

• One bag Dandies All Natural Marshmallows
• 4/5 cups of brown rice cereal
• 2 tablespoons vegan butter
• 2 tablespoons coconut oil
• splash of vanilla

I put the coconut oil + vegan butter in a big pot to melt. Then I added in the bag of marshmallows + a dash of vanilla extract and stirred until it was all a beautiful melted mess. Next, I added in the brown rice Krispies. I mixed them both together and now we have the best of both worlds.

Now the recipe calls for 5 cups of Krispies but I like mine gooey so I did 4.5 ish cups and let me tell you I was NOT disappointed.

They are gooey. They are sweet. They are delicious and won’t give me a gluten rash!!!!! What is not to love!!!!!!

SPRINT don’t walk to get your hands on the ingredients, you guys. I promise you will love them.

Make good choices, Look both ways!

I love you the most!!

Katie

I need my mid-day meals to be easy, fast + tasty. We don’t have time for hours in the kitchen or a major clean up. We have goals to crush + healthy food that doesn’t need to be a Pinterest project.

I buy my zoodles pre-spiraled from Wegmans. It’s a time saver on my end but if you want to spiral your own the world is your dang oyster. I would rather save time than money on this one.

I throw the zoodles on the stove with a splash of basting oil, pink salt, pepper, two cloves of garlic, minced onion + Trader Joe’s Organic Vodka Sauce.

Toss the zoodles on medium//low heat for a few minutes allowing them to heat evenly + absorb all the flavors.

It’s that easy.

If you try it, post it on your story and tag me!!!

Make good choices. Look both ways.

Love you the most,

Katie

Pilates is thought to be the go-to format for suburban moms in lululemon aligns driving the newest Range Rover with their left ring finger weighed down by a big ass diamond. And while that may be true…(and describes some of my favorite humans//clients on the planet) pilates is the key to improving sports performance for all athletes. 

Pilates is finally getting the spotlight in the world of athletics that It deserves. If you are truly trying to improve in your sport you need Pilates. It is the difference between first and second place. It’s the difference between starting every game or riding the bench with a season-ending injury. 

Pilates is…and I can’t stress this enough…game-changing. Just ask LeBron James, Antonio Brown, James Hardon or Jake Arrieta…they all practice Pilates.

Here is a list of 20 Professional male athletes who get the magic of Pilates. 

If you are a runner you need Pilates. 

A golfer 

A baseball, football or lacrosse player. 

A swimmer or diver.

Honestly, if you are a human with a body, you need pilates. 

Actually, if you aren’t a human and you’re able to read + comprehend this you could probably use the practice too. 

I am fortunate enough to work with athletes in various sports in a wide range of ages. To be honest, athletes are my jam. I love the mindset of someone who is in the game to win. There is an extra purpose to their practice. 

It’s my job to read and evaluate the body. I’m looking for imbalances, muscle endurance, weaknesses, joint immobility, + core stability. I’m constantly scanning and reading your body. I treat your body like it’s the first time I’m seeing it every time you come in. Your body shows up differently every time we meet. I work with the body I am seeing to meet my athletes where they are at that moment. 

My goal is to make sure you are ready to hit the pavement, pool, field or green with the most confidence. 

For my runners…I look for posture. For a runner, posture is everything for efficiency. In order to get that efficiency posture, I need to work on strengthening your core. I’m also going to increase your range of motion in your hips + flexibility. I am going to decrease your recovery time and post-run pain. All of this will allow you to PR at your next race. 

My focus for golfers, baseball//lacrosse players is very similar. I want to make sure your swing, pass or shot is as powerful as possible. We will work on increasing your follow-through by increasing the range of motion in your shoulder girdle. I can increase the distance the ball travels by increasing the power driven from your hips + torso paired with more flexibility in the same muscles. We work on balance making you more agile and in control through spinal rotation. We work on your nondominant side to ensure you are balanced. 

Swimmers need proper alignment to glide through the water. By ensuring alignment, you decrease the resistance the body has moving through the water, therefore, increasing your speed. We work on stabilization making you more efficient by teaching you how to move your legs with your core. This allows you to conserve energy and have more speed and power in your kicks. 

Personally, I use Pilates for my lifting. I know in my soul I wouldn’t be able to lift the way I love to without having the foundations of Pilates in my motor memory. Core strength paired with spinal // joint stability…oh, GIRL, we are here for these big lifts. 

Listen you guys, I am a highly competitive human. I want my athletes to win just as much as they do. We win together. 

That being said if you are within a 2-hour radius of the Philly area and are an athlete and//or coach athletes I will come host a free clinic to get your athletes moving + thinking like a championship team. Email me directly at thepilatesblonde@gmail.com to book

Don’t trust my word? You can read more about pilates for athletes here +  here

Make good choices. Look both ways.

Love you the most,

Katie