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HIIT Me Baby


You all know I loooooveeee a good run, and try to get one in on the daily. It clears my head, helps me manage my stress, and sometimes it just feels so good to SWEAT. However, I do think that cardio can be highly overrated… esp. when it comes to the ladies.

Our bodies CRAVE change… so you may actually be doing yourself a disservice by jogging the same old route, practicing the same yoga routine, or hopping on the elliptical daily. It may feel good, and yes, it’s obviously better than sitting on you a**… but your bod is saying “yawn, yawn, yawn”… been there, done that!

So, let’s talk about HIIT-ing the gym to work smarter, not harder ← well, maybe a little bit harder. I’m talking about HIIT – High Intensity Interval Training. Here’s why it’s the bee’s knees…


My fave HIIT workouts of the moment are the “HIIT The Beach” portions of the Tone It Up Beach Babe DVDs… yep, volumes 1 & 2. I’m seriously obsessed. They are about 40 minutes each and inspire a serious sweat sesh. They mix up HIIT segments with toning segments so you end up with a full body workout. They are perfect to pair with more targeted toning routines, a little cardio, or on their own if you’re short on time.


Starting each day with a HIIT seems to be the perfect recipe for health and happiness :) So… what’s your favorite way to HIIT it??


Sweat In Style


New year, new you workout gear. If you’re human, you probably made a resolution, promise to yourself, deal with the devil ( whatever you want to call it ) to eat right and work out this year… am I right? I explained here why I’m not into resolutions, however, I am into taking care of yourself and your bod… soooooo… I say start where all good things do, in your closet.

If you look the part, you’re going to act the part. I may be fashion obsessed, but I probably spend 80% of my life in workout wear. Why? Because a ) it’s comfy, b ) it can be cute, and c ) wear it = do it. Simple as that. Here are some of my favorite pieces to inspire a good old sweat sesh.


+ [ VSX Sports Bra ] $50 : When it comes to bras, Victoria’s Secret obviously knows what’s up. This is one of my faves. Cute, comfy, and super supportive.

+ [ Beats by Dre Studio Headphones ] $299 : I absolutely cannot work out with earbuds. Sry. Hate it. IDK why. I’m all about big old headphones… the bigger, the better. Bonus… they keep your ears warm when you’re running out in the cold.

+ [ VS Pink Hoodie ] $33 : Gotta keep those muscles nice and warm post workout. VS hoodies are just the softest, hands down. Plus they’re light weight and the bright colors are super motivating :)

+ [ LuLu Lemon Happy Hatha Hour Bag ] $118 :  The key to actually going to the gym is preparation. Pull a Mary Poppins and keep your bag packed up with everything you could possibly need including your workout gear, toiletries, makeup bag, a little protein packed snack, whatever gets you through the day and to the gym.

+ [ Nike Free Tr 4 ] $140 : I LOVE Nike Frees. They are sooooo comfy, lightweight, and prob the best looking sneak out there IMHO.

+ [ Tye Dye Twistbands ] $27 : There is nothing worse than having a face full of hair when you’re trying to perfect your downward dog. Tie it up with a Twistband. Functional & fashionable.

+ [ Life Factory Water Bottle ] $23 : I literally don’t leave home without my Life Factory water bottle. Cute, cool, and BPA free.

+ [ VS Pink Ponte Leggings ] $30 : Finding a good pair of leggings is like finding a needle in a freaking haystack. Nothing worse than finishing up a good stretch sesh to find your too thin leggings are just a little on the see through side. #oops. These bad boys are, not too thin, not too thick, just right.

+ [ Nope Muscle Tee ] $14 : I like to keep it fresh in a good old muscle tee. Keeps you cool and covered up all in one.


HNY Lovers


It’s officially official… 2014 has arrived… and frankly, I’m pretty freaking stoked. I am beyond ready for a new year and a fresh start. 2013 was great, don’t get me wrong, but there is just something so invigorating about that feeling of starting new. My goals and aspirations for this year are bigger and better than ever, and I have a funny feeling that 2014 is going to be kind of magical.

I did NOT ring in the new year in my typical fashion ( meaning a tight dress, loud music, way too much champagne, and a wicked hangover come January 1st ). Nope. Instead I went on a fantastic run, worked, worked, worked, lounged around in my sweats, sipped on green juice ’til my little heart was content ( stay tuned for my fav recipe ), and watched the ball drop… East Coast time. I know what you are thinking. Slow down, Katie… that lifestyle will kill you.

Seriously though, it was kind of refreshing. 2014 is all about health, happiness, and productivity. ← Cheers to that! Don’t worry, I did enjoy some champs while watching Kathie Lee & Hoda’s “A Toast to 2013”. LOL. What are those two on… and how can I get some? I kid, I kid.

Soooo… spill! How did you ring in the new year? What’s your biggest wish for 2014? Thanks for making 2013 so amaze, and I promise LOTS of exciting things in the year to come ;)




So… most of you know that for the past 7 months or so I have been splitting my time between SD and SF so that I can spend more time with the cutest boy ever, aka my nephew. Exhausting…? Yes. Stressful…? You bet. Worth it…? Totally. San Diego will always be home, but I love to come up here, get away, and soak up some QT with the fam bam.

My family recently moved into the most amazing little cabin in the woods in beautiful Mill Valley, California. This place is unreal. I feel like I’m living in a dream world. I am surrounded by giant redwood trees, amazing hiking trails, and have a view of Mt. Tam. I’m also a 2 minute walk to downtown Mill Valley ( which is soooooo cute BTW ) and a 15 minute drive to see my little nephew in SF. Talk about the best of both worlds. It’s such a great getaway. I can come here, remove myself from the hustle and bustle, surround myself with nature, unplug, and shocker… RELAX (not one of my strong points).

The second I got here I set down my bags, laced up my running shoes, and started exploring… what I found in my new backyard was pretty freaking amazing.

I’m not into resolutions. If you ask me New Years resolutions are like expensive sunglasses… like it or not, you’re gonna break ’em! I am, however, into setting goals. Sooo… my goal for the new year is to slow down, appreciate the little things that usually go unnoticed, be grateful, spend more time outside and less time glued to the computer. Do more, stress less, and just enjoy where I am in my life at the moment. That being said… here are some highlights of my first week here in Mill Valley.


Currently my favorite trail.


What is this…? These things are all over the place. Love it.


YES! A staircase. My a**es best frenemie ;)


This reads “Tree by God”. LOL.


Nothing like a little inspo to keep me going. I loved these rocks painted with kind words… so motivating.


A little post-run treat, courtesy of Equator Coffee ← soooooo good!!


Not sure… but I am seriously in heaven. There is nothing that makes me feel more alive and relieves my stress like going for a good run outside, in nature, surrounded by beautiful things. Can’t wait to do some more exploring!


‘Tis The Season…


For a sexy holiday soirée! This coming Friday, December 20th Lauryn of The Skinny Confidential is throwing what is sure to be the holiday bash to top all holiday bashes.

We’ll be gettin’ down at Van De Vort, the super chic boutique located in the Flower Hill Promenade. Myself and a number of other ladies will be co-hosting the event. Stellar swag bags, cool beats, giveaways, a DIY booth by my babe Erica of Fashionlush, and Suja cocktails are just a few things you can look forward to.


You will also be able to shop AMAZE brands such as JNB ← her stuff is TO DIE, Brachelle Jewelry, The Lovely Savage, and Child of Wild and meet their makers. Plus meet the babes behind the blogs: The Skinny Confidential, Evillarts, Fashionlush, Burlap & Crystal, Blog-Doo, and moi to name a few.

If you only attend one holiday event this year… make it THIS one! I promise, you won’t be sorry ;) See ya there!


A Little Angel Inspo


K. So who caught the Victoria’s Secret Fashion Show last night? I’m guessing everybody, right?!? Well, if you missed it, you definitely missed out.

The outfits were un-freaking-believable, the energy was through the roof, and the girl’s bodies…? They were enviable to say the least.  More like unreal, are you effing serious, get your a** to the gym kind of bods.

My babes and I had a viewing party… obvi. ( Disclaimer: ALWAYS watch this with your bestie by your side. You may need someone to pat your back, boost your self esteem, and tell you that everything’s gonna be alright. ) Our endless commentary on the girls, their bods, their hair, their wings, etc. was pretty entertaining. Here are some highlights…


I’ve gotta start with my fav angel, Cara Delevingne. She’s gorgeous, edgy, has the world’s best brows, and is just an all around bad a**! If you don’t already, follow her Instagram and you’ll see what I’m talking about.


T. Swift really held her own up there on stage with the angels… that can’t be easy to do as just watching the show made me want to curl into a ball and cry myself to sleep. ← JK… kinda. What did you guys think about her Union Jack ensemble…? Was she trying to send a cryptic message to Harry Styles, who has also been romantically linked to Cara Delevingne BTW. That boy gets around.


Karlie Kloss’ body suit was insane. It was reminiscent of Britney at the VMAs circa 1999. Ya know, when she was in her prime! Too good!


Ok, the “Pink Network” ode to the emoji was pretty cheesy, but I dug it. Hashtag hashtag OMG. #LOVEDIT!

The-Fashion-Bite-Katie-Roof-Victorias-Secret-Fashion-Show-2013 Adriana-Lima-Red-Wings

Adriana Lima is basically perfection. Can you believe she’s a mama and looks like this?!? Geeeeezzzzzz. Something to aspire to!


She credits her bod to regular boxing workouts. This makes me want to don some pink boxing gloves like, yesterday and get after it in the ring! Nothing wrong with some healthy fitspo.


Best wings of the night…? DUH! The dreamcatcher wings were to-die! Remind you of anything…? LOL. SO creative! Who thinks of these things?


All in all I would say the show was a success! Can’t wait to see how they top it next year!


Make My Day… Brought To You By Champagne


AHHHH! I’m back in SD for a couple of weeks and couldn’t be happier. There really is no place like home for the holidays!! I’ve been hitting all of my fav hometown spots, catching up on my work, and catching up with my friends. ( I apologize in advance for the crap-ola iphone pics… sometimes you gotta put your camera down and live your life… not easy for me to do! )

This weekend was our first official “book club” meeting. Book club with my babes quickly turned into GNO with possibly a little too much champagne ( ← if that’s possible… which it is ).


►►►Cheers to book club girls night out!◄◄◄


►►►I needed a moment with Ryan… The infamous Ryan Gosling bathroom at BangBang.◄◄◄

Saturday was all about vegging on the couch with my pup, watching cheesy Lifetime movies, chugging coconut water like it was my job, sipping on hot tea, and trying to return to human form. The rain was a total plus IMHO.


►►►Mmmmmmm… fresh air!◄◄◄

Sunday was gorge! Everything looked and smelled so fresh after the rain. I love lazy days with my bestie… but we forced ourselves to get our butts in gear and go for a hike. The perfect way to end the weekend.


►►►Twinning… duh!◄◄◄

What was the highlight of YOUR weekend?!?




Dog Eat Dog


You guys… I’m beyond excited about today’s post! Why…? Because it mixes my 2 most FAVORITE things in the world… dogs + fashion. About a month ago I happened upon Bean, the cutest freaking brand ever! Tees, crew-necks, and beanies are right up my alley. The fact that they happen to be adorned with pups in a tongue-in-cheek / hipster kind of way is a total plus! Srsly. I am drooling over this shirt and this beanie!

The-Fashion-Bite Katie Roof -WLFHND-Bean-Goods-Wiener-Dogs-Luxe-Beanie-Chanel-Inspired

Anybody who knows me and / or follows The Fashion Bite knows that I am obsessed with my dog, Frida. She is my bestie, my partner in crime, and pretty much my reason for being. I honestly can’t even remember my life before she was in. I’m getting teary eyed just thinking about my immense love for her. Anyhoooo, I was so impressed / obsessed with this dog inspired line I just had to get the scoop on how it came to be… so here it is, my interview with founder / creator / and super rad chic Claire Wolfson ( and her dog, Bean ).

The-Fashion-Bite Katie Roof -Claire-Wolfson-and-Bean-Interview

The-Fashion-Bite-Katie Roof WLFHND-Bean-Goods-Q-&-A-with-Claire-Wolfson-and-Bean

Δ What motivated you to start your own line?

CW: Bean is inspired by our little black & tan dachshund. He suffered from a serious back injury common in his breed a few years back. He underwent major reconstructive surgery & miraculously made a full recovery. His strength & positivity inspired us to start Bean. My love for Bean & the bond that we share also inspired our new site, W L F H N D.

Δ How does Bean inspire you and your work?

CW: He’s just hilarious. He has multiple personalities in a good way. He’s the most loyal little creature I’ve ever met. He’s my rock honestly.

Δ Who do you envision wearing your pieces?

CW: We envision anyone with the combination of a great sense of humor, style & design, and obviously an immense love for dogs wearing our line.

Δ Which is your favorite piece to rock?

CW: My favorite piece is our Wiener Party crew. I am obsessed with smiley faces which is what inspired us to design this style. It’s definitely a piece you get double-takes with! Haha.

Δ If Bean could talk, what do you think he would say about the line that he inspired?

CW: “I am honored that my Mom & Dad have a brand inspired by me. It’s the best thing ever because I get to spend everyday with my Mom & brother Van in the office. My favorite piece in the line is also the Wiener Party crew. Don’t tell Mom, but my brother & I love to sneak sips of our parents’ beer!


So, there you have it! The low-down on Bean. No doubt I’ll be stuffin’ some stockings with these goods! It’s a dog’s life, and I love it :)


P.S. Make sure to scope their Holiday Lookbook… it’s insanely cute! While you’re at it, check out Bean’s goods in the Nylon shop!



Bite Worthy


Ugh… you guys. I have a major shopping addiction. Like. Major.

Everyday I repeat my mantra… “I will not shop today, I will not shop today, stay strong Katie”, but guess what… it hasn’t really been working.

Ya know what, rather than fight it I’d prefer to just share my favorite finds with you guys… sound good? Great!

I’ll leave it up to you to tell me ‘yes, you totally need another pair of black ankle boots to add to your insane collection’… or ‘no, get a grip and get your a$$ straight out that door and to the nearest Shopaholics Anonymous meeting STAT’… your call.

This week’s bite-worthy finds… clockwise:

Urban Outfitters Pins and Needles Lace-Inset Slip Romper $69.00: This lace slip dress is the perfect base layer for pretty much any and every outfit.

Nars Semi-Matte Lipstick in Scarlet Empress $26: I love, love, love a dark matte lip for fall and this color is amaze!

H&M Black Knit Cape $59.95: Who doesn’t love a classic cape? There’s just something so Coco about it. Timeless.

FXXI Standout Chain Necklace $8.80: One of the easiest way to step up your look is by adding a chunky, statement piece like this one.

FXXI Cozy Fair Isle Cardigan $32.80 : Ok. This cardigan is seriously too freaking cute. I love cozy cardis for fall. It will be in my closet by the end of the week.

H&M Quilted Shopper $34.95: I know I have like a million and one black bags, but I just love the pleated details on this one. It’s kind of the perfect laptop bag IMHO. & wouldn’t it go great with these shoes?!?

Urban Outfitters Grey City Bree Lace-Up Ankle Boots $189.00: Remember how I professed my love of shoes, especially black ankle boots? Well, here we go again. Chunky heel, lace-ups, & gold hardware on the toe… ugh. I die.

So… should I check myself into rehab now, or later?





Check ya later Kikadoo… The Fashion Bite has officially arrived!!

Don’t get me wrong… Kikadoo will always hold a special place in my heart, but let’s face it… it was time to move on to bigger and better! As a new blogger way back when, a cute ‘lil nickname that appealed to my friends and fam totally fit the bill, but fast forward to the present and it just wasn’t cutting it. To my dedicated readers… thanks for putting Kikadoo on the map and allowing me to grow! I know you’ll love The Fashion Bite a milly times more!

So… what exactly is The Fashion Bite? Well, it’s the perfect marriage of my two favorite things… fashion & food! <– healthy food that is! You will still find your fav fashion and beauty posts as seen on Kikadoo ( such as ‘Real vs. Steal’ and ‘What’s In My’ )… HOWEVER, I now aim to bring you tons of new delicious, healthy, G-free recipe makeovers as well as sharing my favorite gluten-friendly restaurants, snacks, and healthy tips and tricks with all of you.

What’s new? Pretty much everything! New design, new logo, new domain, and most importantly new name!!! If you visit Kikadoo you will be re-routed to The Fashion Bite, but you might as well bookmark the new url while you’re here… & while you’re at it make sure to follow me on Bloglovin, like me on Facebook, and check out my Insty, Twitter, and Pinterest.

So… what do YOU want to see here on The Fashion Bite? Let me know! I’d love to hear from you.