Styrka Fitness

Ok ok ok, back to the recipes! ;] First up, we have Spinach & Grilled Onion Pesto Turkey Burgers! Ingredients:

1 lb of Ground Turkey
2 Cups of Chopped Spinach
1 Cup of Chopped Onion
1 Whole Egg
½ Cup Quick Oats (to bind together)
2 tsp Minced Garlic
Salt & Pepper to Taste
½ Cup of your favorite pesto sauce! (I buy this pre-made to make this a quicker meal option!)

How To:

Add all of your ingredients into a bowl & mix thoroughly.
Form the mixture into 5 patties.
Spray the patties with Olive Oil spray to help avoid sticking.
Cook for about 8-9 minutes on each side until thoroughly cooked through.
Serve by adding your favorite pesto on top!

We served these with lettuce wraps to get in some more veggies but feel free to have them on your favorite bun!

Next up, DESSERT! Ok, I’m obsessed with GRILLED FRUIT! It just brings out so much sweetness & those little charred areas are my favorite.

I pulled some of my favorite on hand ingredients to make the pineapple POP with flavor like pure maple syrup & oranges. I love citrus in the summer!

It’s been so nice to have an “adult” grill to use for these recipes! For a few years, we’ve been using this mini grill on our patio that only fits about 2 burgers at a time.

We’ve been looking into grills for a while, especially one that Kita can be around (since our little one is low to the ground and she is a sniffer….and we don’t want a burnt dog nose!).

And she loves being around us on the patio so it’s been nice to be able to have her outside! She, of course, was a huge fan of the way the food looked ;]

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Tags: Adidas, Fuego grills

Happy Tuesday, friends! I hope you’re having an awesome week.

IS. HOT. HERE. (hiiii humidity!) & I’ve been hydrating like crazy because of it!

Do you feel me?

I, deep down, love a sweaty workout during the summer months.

Maybe it’s the soccer player in me and the many years spent on grass fields with the sun beaming down that I’m used to.

What I also love? A nice cold snack post workout or truly, at any point in the day, and POPSICLE’S bring back that childhood memory.

I whipped up a new summer recipe for y’all!

These Strawberry Mango Lime pops were SO easy to make & full of valuable minerals thanks to Gerolsteiner Sparkling Mineral Water as the liquid base!

You could truly customize these in so many ways! I’m on a HUGE lime kick right now so I’ve been loving it with any combo.

Fun Fact: One liter of Gerolsteiner Sparkling Mineral Water Mineral Water provides more than 35% of the recommended daily intake of calcium THEN add in the strawberries, limes, & mangoes & you’ve got even more of a boost!

INGREDIENTS:

Strawberry Layer:

1 Cup of Frozen Strawberries
2 Drops of Liquid Stevia (optional)
Zest & juice of 1 lime
1 Cup Gerolsteiner Sparkling Mineral Water

Mango Layer:

1 Cup of Frozen Mangoes
2 Drops of Liquid Stevia (optional)
1 Cup Gerolsteiner Sparkling Mineral Water
HOW TO:
Blend each layer in your blender separately (for aesthetic & flavor purposes!).
If you need the liquid a little less thick, add in a few splashes of the mineral water to thin it out.
Pour the mango layer to the bottom of your Popsicle mold and then the strawberry/lime layer on top (I got these adorable molds on amazon!).
Freeze for 2-3 hours & ENJOY!
*Make sure to dip popsicles in a bowl of hot water or run them under hot water to easily remove from mold.

Want to try out Gerolsteiner Sparkling Mineral Water?

Join me & my friends from Fit Approach from Monday, August 27th-August 31st for the #SparklingDetox which is simply swapping out usual beverages (soda, juice, alcohol, coffee, etc.) and commit to drinking @Gerolsteiner_USA Sparkling Mineral Water for 5 days!  

This is NOT a typical “detox” (as y’all know that’s not mah thing) — we are EATING throughout, of course, but just making a simple hydration SWAP.

Personally, I’ve wanted to try to cut my coffee intake for a week (and I’ve obviously been procrastinating on this….any other coff lovers out there!?

…And I probably will procrastinate until this challenge! ;] ) and see how I feel as I know there can be benefits to reducing overall caffeine…so, this is a perfect time for me to try it for a few days with the support of this community!

Click this link to sign up with the code “KASEY18”  for a chance to win a free case of Gerolsteiner Sparkling Mineral Water in order to participate with us!

If you try out a version of these popsicles, let us know!

Be true to you,

Xo Kasey

Photos by @Mikayla_PascoPhotography

Blog post sponsored by my friends at @Gerolsteiner_USA & @FitApproach but as always, all opinions are my own! ;] #betruetoyou

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Tags: gerolsteiner, popsicle recipe, sparkling mineral water

Happy Monday, friends! I hope you had an awesome weekend.

It was a rainy one here in New England so I’m being honest when I say the couch & me were best buddies on Sunday. It felt so nice to have a day of nothing where I could get laundry done, clean the apartment, & hang with the pup after traveling over these last weeks.

Kita was feeling the rain vibes as well.

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Last week I came across this quote & it just hit home with me. Do you ever see a quote and you think THIS IS SPEAKING TO ME RIGHT NOW!….this was it.

“Don’t trade your authenticity
for approval.” 💛

I mean…THIS QUOTE…I love.

@Mikayla_PascoPhotography

Let’s chat APPROVAL:

We all want approval, am I right? It makes us feel good, worthy, & wanted.

It can also go to the other extreme of losing our authentic self in order to gain more likes, followers, friends, or prove yourself to others while you’ve already proved yourself to…you.

And trust me, I know it’s easier said than done.

I’m around teenagers every single day that feel less than if there picture didn’t get enough likes…and I just want to say out loud – YOU are so much more than how many likes you get.

But sometimes it’s easier to say to someone else, than it is to ourselves? Ya feel me.

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Anytime I feel like I’m comparing myself to others & looking for approval, I check back in to my true self. #ImHuman

I’ve been in situations where I was trying SO hard to prove myself to others that I was losing who I was.

Social media can be an awesome thing, don’t get me wrong…a platform for to share, create, teach, & inspire.

But,

without social media…I’m still a hardworking human who gets to help people on their fitness journeys every single day at the gym, in their homes, at the park, or in a class.

Without social media…I’m still a empathetic human who just wants to see people succeed so badly.

Without social media…I’m still a wife, dog mom, friend, sister, daughter, granddaughter, aunt, & dang passionate personal trainer.

Instead of always looking for approval from external factors, look within.

Find approval through how true
you are to yourself. 💛
That’s where the magic lives.

Know that if you’re coming from a good place, good things will happen.

What are you without social media?

Those moments that no one sees that make you who you truly are.

No matter how many followers or likes you have, your authentic self is why people are coming to you.

It’s a reminder that I use with myself often.

Keep doing YOU, y’all.

Be true to you,

xo Kasey

What are you with social media? Leave a comment below! xo

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Category: Blog

Hi friends & happy Wednesday! Hope you’re having an awesome day.

Anyone else getting hit with some crazy humid weather? I literally am sweating…in the coffee shop…while I drink my iced @greatlakesgelatin infused oat milk latte. (and maybe the fact that their air isn’t working? #bloggerproblems)

With the summer months, Corey & I have been committed to getting in more veggies into our day. Not that we’ve ever been against them by any means…but sometimes you notice areas you’re lacking in and together we wanted to improve that…

1) It makes us truly feel better (hiiii gut health!) & 2) the produce right now is so fresh so we’re taking advantage of it.

Lately we’ve been obsessed with Birds Eye Frozen anything! Truly. Their veggie blends & frozen lentil pastas are ON POINT. This is not a sponsored post — this is just something we’ve literally been eating DAILY and makes me want to scream off the mountain tops to everyone that I know!

The lentil pasta is made of lentils & zucchini and you can get plain or tomato based.

We’ve been making it hot by adding all the veggies to a pan and then adding in the pasta last to heat it….OR we’ve been making the pasta first and then adding it to cold veggies.

THEY ARE SO EASY TO PREPARE, Y’ALL & make for a QUICK & SIMPLE Summer Pasta Salad (with some extra protein added in, thanks to the pasta!)

(makes about 3-4 servings)

INGREDIENTS:
Raw veggies of your choice! We used about 1/4 cup – 1/2 cup total of each.
We used 1/2 cup of zucchini, baby kale, artichokes, roasted red peppers, cherry tomatoes, & then used about 1/4 cup kalamata olives, & sundried tomatoes.

Fresh Basil (about a handful of leaves)
Dressing of choice
We used Organic “Herbs de Provence” from Whole Foods

1 Bag of Bird’s Eye Lentil Pasta

INSTRUCTIONS:
Heat your lentil pasta in a pan over medium heat until warm. Do not over-cook as it will get a little mushy and you want it to hold up in the salad.
While that’s heating, chop your raw veggies & handful of basil to your desired shape.
Add your veggies into a bowl and then add in your heated up pasta.
Add in about 1/3 cup to 1/2 cup of dressing (we started with 1/3 cup and then after tossing & tasting, added more to taste).
Eat right away or let cool in the fridge and ENJOY!

I often get questions on balanced meals that we eat so anytime I can share with you one of our simple recipes, I will! During the week, we really do just keep it simple. Protein + veggies + fat + carb for mostly every meal we eat.

Most of our meals don’t look “pretty” by any means — but we get in our nutrient dense food for sure. And trust me, I totally enjoy my red wine, brownie, or ice cream all in moderation because for me, it’s about finding a balance that works for my gut & my mind.

Little miss Kita is always trying to get a bite ;]

The best part about this salad is that you can make it your way! Add what veggies YOU like, dressing YOU like, & even add some extra protein on top or GOAT CHEESE or feta! ;] YUM!

I hope you have an awesome rest of your week guys!

Be true to you,

xo Kasey

What’s your GO TO Summer recipe!?

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Category: Blog

Hello my friends! I hope you’re having an awesome start to your week!

I know it’s been a HOT minute since I’ve popped in on my blog and like I’ve said before, I always go with the flow of my life when it comes to blogging. Sometimes other things take priority and I’ve learned to be OK with that over these 8 years.

Most of you know, but Corey & I go home to Pittsburgh from Rhode Island every winter & summer for 2 weeks to visit family.

This summer worked out perfectly timing wise for my mom & I to also go to our IDEA Fitness Conference in San Diego during this 2 weeks.

On top of the conference, I also was in one of my best friend’s weddings (love you Kait!)…

had family coming in to visit, visit Corey’s family, celebrate my 29th birthday (as well as many other family members birthdays!), celebrate our 2 year anniversary (love you hubs), & then finish with a Bachelorette weekend for my other bff, Sarah.

Unfortunately during these 2 weeks, my beautiful grandma’s health declined & about 2 days into our trip to San Diego, my mom & I returned home to thankfully get to say our goodbyes before she peacefully passed away that following weekend.

Life….is a crazy thing, right?

We learn this often.

My Grandma suffered from COPD and her lung health unfortunately got worse as this year went on.

My Grandma was full of LOVE & LOVED our family time. Corey and I made weekly phone calls to check-in with them & they started such an amazing family that I feel so lucky to call mine.

Although it’s never easy to lose someone you love, the timing of our family already being all in town during this time made the process a whole lot easier.

I’m also so thankful that my mom & I made it back in time to talk with her & tell her how much we all love her.

California & conferences will always be there next year — family comes first.

Thank you all for your sweet messages on my social media posts about my Grandma. We love celebrating her & her life and the love/prayers/thoughts meant to much to us during this time.

I especially wanted to say thank you to my Great Lakes Gelatin & Fit Approach team who were SO amazing handling my whole situation during BLOGfest.

Being that my mom and I had to leave the morning of day 1, the girls at Fit Approach were so understanding and all of my blog girls gave me that BEST hugs and well wishes before we left back for the East Coast.

my girls Tasha & Kat <3

@sweetblondesfitlife, @hiphealthychick, & @healthycarleeh

It’s pretty amazing how there can be SUCH a positive community of people from all over the US and I’m so lucky to be surrounded by people that truly LIFT me up.

With that being said, I do want to share a few things from the 2 weeks as it was still so great to see family, friends, & spend a few hours at BLOGfest.

A few days before the conference started, I got to see my girl Bailee that I used to work at Fitness Quest 10 with when I lived in San Diego. I just love her.

We got to spend a few hours at the beach & ate some delicious fresh food!

The next morning I met my girl Kat at Barry’s Bootcamp for a morning workout. I’ve been wanting to go to a Barry’s class forever so I’m so glad we got to go. The instructor was AMAZING & the class was killer. Lots of running followed by strength work — loved it!

We spent the rest of the evening enjoying where we were staying & got some local eats.

The next morning was an early alarm day where unfortunately we got the call that we needed to head back to Pittsburgh for my sweet grandma.

We got booked on an afternoon flight so I was able to go down to the conference and see my @fitapproach sisters & catch the first session of BLOGfest that morning before heading to the airport.

The first speaker was Petra Kolber who is AMAZING!

She talked all about the “Perfectionist Detox” which is an AWESOME reminder to us all that 1) life doesn’t always go perfect 2) we don’t have to be perfect & 3) comparison is truly the thief of joy.

Here are some of my favorite quotes that she shared.

While we listened, we got to snack on some yummy almonds from California Almonds and…

THIS KEY LIME LA CROIX WATER! Oh my gosh this was so good, I loved it!

I’m a huge sparkling water fan on the daily so when a new flavor comes out, I’m all over it.

And of course, always travel with my Great Lakes Gelatin collagen!

Although I didn’t get a chance to really dive into the sponsors for this year, they NEVER disappoint!

2018 Sponsors:

@californiaalmonds,@tp_therapy,@dairygood  @bell.institute, @beingbettermatters, @fitbodiesinc, @trainfrogfit, @lacroixwater, @jimmybars, @kettlegryp, @resyncsupplements, @greatlakesgelatin, & @haikubags.

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The following week consisted of family & friends, which is just what we needed.

I celebrated my 29th birthday (and holding!), Corey & I’s 2 year Anniversary, time with our family & sweet nephew, & finished with a Bachelorette weekend for my girl @lesky27.

Oh, and during that bachelorette weekend, I decided to go for a run with the #RUNSQUAD which is basically my friends from Pittsburgh who are BEASTS and run marathons all of the time.

I’m just honored that I lasted 3 of their 5 miles running UP HILL, like, the whole time.

It was truly a great way to end the trip to Pittsburgh with some smiles & good laughs.

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With all of that being said…it just goes to show that you truly can’t plan everything out perfectly and life will happen…which refers back to Petra’s “perfectionist detox” talk from above.

There are so many things in life we can’t control, but we can control how we react to them.

My whole family finds peace that my Grandma was surrounded by all of us & ironically, we were all planning on being in town during this time.

We had each other to help get through the difficult 2 weeks & my grandma would want us moving forward positively knowing that she is now in Heaven, feeling amazing, & able to breath 100% and that’s all we’d ever want for her.

Thankful for your support as always.

This blog community is pretty dang amazing and I’m so thankful.

Love you nan and you are celebrated, always.

xo Kasey

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Hiiiiiii friends!! I’m BACK! Literally….like, back in town for AT-LEAST 2 weeks before I’m on the road (or in the air) again!

Just to do a really quick recap of the last 3 weeks (before my longer one comes in my next post)…

I traveled to Chicago thanks to my friends at NOW Foods to be a part of their AWESOME FitFluential Immersion before heading right to Pittsburgh to celebrate one of my best-friends Bridal shower (Kaitlin).

From Pittsburgh, headed back to the Ocean State before my family came to visit us just a few short days later for Memorial Day Weekend!

From there, I headed back to Pittsburgh the next weekend to celebrate another one of my best-friends & bride-to-be, Sarah!

And here we are today!

I’m a bit tired and scatter-brained but WE OUT HERE FAM!

About to kick off my summer training with my clients/athletes before we head back to PA for our 2 week yearly vaca (which includes 1 wedding, IDEA WORLD & BLOGFEST, our 2 year Anniversary, my 29th birthday (whatttt!?), & finishes with a Bachelorette weekend with some of my favorite girls for my friend Sarah.

As you see – my planner is a bit FILLED but honestly, so is my heart.

It’s pretty amazing to have these experiences to look forward to and be surrounded by good friends & family.

———————————————–

Today we’re chatting all about my NOW FOODS trip to Chicago & in the next post you’ll see some fun recaps of my family/friends visits!

Let me start off by saying that the NOW team is truly like my family. I feel so blessed to be a part of this amazing group of people.

We have total respect for one another & the way they truly care about their customers & their team is pretty amazing.

Every year they host an Immersion (which I attended a few years back) and I still talk about it to this day. It is such an incredible experience to tour the facility, meet the whole NOW team, & hear all of the stories of this 50 year company.

This year, I was brought out as one of the leaders of a few of the sessions & I was so honored!

I came in a day early to shoot some content for a fun project coming up soon on their social media.

The next day, I got up early to head to a SPENGA class!

My friend who I met a few summers ago at the Todd Durkin Mentorship, Amy, is the co-founder of SPENGA (SPin, strENgth, & yoGA).

I told her when I met her that next time I was in Chicago I’d TOTALLY be at one of her studios..and the best part was, she SUBBED the class so I got to experience her amazing energy.

You start with 20 minutes on the bike, then move to 20 minutes of strength, & then finish with 20 minutes of yoga.

It is a genius concept and the studios are BEAUTIFUL. If you’re in the Chicago area, check out their locations!!

Later in the afternoon, I was back at the Hotel & the Influencers arrived from all over the US for the NOW Immersion.

We had a welcome dinner where I was able to do a cooking demo (in a DREAM kitchen!) with my Protein Donuts recipe for the whole group.

It really was like living my little Food Network dream and I loved every second of it.

This may be one of my best recipes I’ve ever created (insert dancing around the kitchen after I tasted them) and YOU can totally get it by downloading the NOW Foods 50 Twenty Minute Recipes E-BOOK on Taste For Life!

My Chocolate protein donuts along with recipes that myself and other bloggers created are JAM packed in this e-book.

After the cooking demo, we did an awesome IRON CHEF Challenge using all NOW ingredients.

My team ended up winning with our Pancake based “avocado toast”.

SO FUN! We enjoyed dinner & drinks before heading off to bed and waking up early for my group fitness class I got to teach!

I did a TABATA style class (I love teaching this here locally as well!) and everyone CRUSHED IT!! So much fun energy.

After that we made some post workout smoothies with NOW foods & learned about their protein line.

Check out those new labels!! ;] LOVE. The new organic plant based chocolate is SO good.

We got cleaned up for the day, we headed to the NOW HQ to take a tour, learn about the company & watch the scientist to their thanggggg.

Basically taking you on a tour with my still-images from my instagram stories!

It is just such an awesome experience to see where their products come from and how they take quality SERIOUS with their testing procedures. Their team is PASSIONATE… it makes me feel so good about being on this team and recommending their products to you all & my clients.

We finished the day with a DIY workshop with some of their body items & an awesome lunch before heading to the airport.

I can’t say THANK YOU enough to NOW for not only having me on their team, but treating my like family.

Another perk of going on trips like these? Seeing these AMAZING fellow bloggers and friends! It’s just so cool to have connected with people from all over thanks to social media.

Miss @FittyKat_

Miss Kelly Olexa – LOVE seeing this woman!!

Love this girl @breathdeeplyandsmile

This quote just sums it up perfectly:

Thank you all for your support & NOW Foods for being so awesome.

Be true to you,

xo Kasey

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Happy Wednesday, friends! I’m currently on a flight on Chicago for an exciting week (make sure to follow along on instagram!).

I was so pumped before I left thought because my Her Health Boxx came in the mail & I’m excited to share about it with y’all (and A GIVEAWAY!) because I love getting these awesome products in your hands!

My friends at Babbleboxx sent me this awesome Her Health Month box loaded with all things to focus on YOU ladies!

1) Zenni Optical Blue Blockers

I’ve been a big fan of “blue blocking” glasses after learning how this light can effect your sleep, anxiety, & can potentially help mitigate damage to your eye later in life.

Zenni’s glasses have a clear lens that blocks HEV blue light so you can use them while watching TV, using your phone, or working on the computer like I do!

I’m giving away a pair of Zenni glasses so make sure you enter below!

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2) AfterShoxz Open Ear Headphones

I’m a bit of a headphone snob…I admit! Certain ones hurt my ears and others are just not comfortable. I personally tend to lean towards the large headphones that go over your ears so I was excited to try out something new from AfterShoxz.

These Bluetooth headphones go over your ears but in an “open ear” fashion so there are no pieces going into your ears. It took me a second to realize this but once I did, I really liked the concept!

I love that they stay in place, have a low wrap around feature, are bluetooth, & have great sound.

You can use code KASEY30 for $30 off your Trekz Air until June 30th!

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3) Chesapeake Bay Candle

Ok y’all…I am a CANDLE GIRL! Literally obsessed with a lighting a candle at any point in the day to add a bit of coziness & calmness whether I’m working on the computer or relaxing at night with the pup & hubs.

I hate to sound like such a “snob” in these reviews BUT I am particular on what kind of candles that I choose.

The smell is AMAZING. Even Kita agrees! ;]

I try to aim for candles that are natural & don’t have a ton of chemicals or perfumes which is why I am LOVING this Soy wax blend candle from Chesapeake Bay that is infused with essential oils.

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4) Pure Synergy: Organic Beet Juice Powder & Turmeric Extract

I’ve been a big fan of turmeric & beet for a while now after learning the AMAZING properties they carry, especially for athletes!

I personally take organic turmeric extract daily to help reduce inflammation & help recover.

Beets are awesome for athlete’s recovery & are loaded with phytonutrients.

This Pure Syngery beet powder would be awesome in a smoothie for it’s benefits….and the beautiful color!

I personally tried it “straight up” & added a little hit of stevia and honestly, it was super refreshing and reminded me of when I would get a fresh juice!

You can get a 15% discount with code: PureSynergyPartner

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5) Champion

I’ve been an OG fan of Champion Athletic Wear for years. Most of you probably know the company as it has been around for quite some time and for good reason!

In my boxx was the Absolute Mesh Sports Bra and I LOVED it.

I am wearing a size medium but also would have been comfortable in a large.

It is a wicking material for moisture management & quick drying moderate support sports bra that I felt totally confident wearing with some high-waisted leggings.

Kita even wanted to get in on the action! I love this girl.

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6) The Myth Of A Nice Girl

This book by Fran Hauser summed up is “A candid guide for ambitious women who want to succeed without losing themselves in the process.”

Within seconds I fell in love with this book. It is all about breaking the myth of just being “a nice girl” while empowering women to own their truth & power.

I personally have felt that in situations I wasn’t taken as serious because I was female speaking to males. This happened early on in my personal training years. This did NOT stop me from pursuing my passion and career.

If anything, it made me never want to feel that way again and believing in myself no matter what I thought that others were thinking.

This book is all of that & more…and perfect for my plane rides I have this week! ;]

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I hope you enjoyed this review & got introduced to some new goodies! As always, your support means to much!

With that being said, I want to offer one lucky reader a chance to win a pair of Zenni Optical Blue Blocker glasses! Just enter below.

a Rafflecopter giveaway

Thank you Babbleboxx for always having such fun products that are right up my alley! I just love them.

Be true to you,

xo Kasey

All photography was done from my girl @Mikayla_PascoPhotography

This post in sponsored by Babbleboxx but as always, all opinions are my own! #betruetoyou

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Tags: BabbleBoxx, her health month

Happy weekend, friends! I hope you’re having an awesome one.

Unfortunately our weather here is GROSS but the warmer temps are making up for it! I’m so pumped it’s getting closer to summer!

the beach is my happy place

Today I wanted to share with you something that keeps popping up within my week. Often times I come across a quote that fits into my life at THE perfect time.

 “I want to get more comfortable
being uncomfortable.
I want to get confident being uncertain.
I don’t want to shrink back
just because something isn’t easy.
I want to push back,
and make more room in the area
between I can’t & I can.” 

Every new situation towards your goals where you get those anxious butterflies is another opportunity to grow & gain experience on your path.

Whether it’s with myself or watching my clients have these moments … they never fail to cause growth.

I often see client’s or even myself, look at a new challenge and instantly think “I can’t” … and usually in THAT moment is where the magic happens.

They can run further than they thought, they can do more push-ups than they originally thought, they can lift heavier than they originally thought…it’s a BEAUTIFUL thing to witness.

Even for myself…if I get asked to speak, host, or lead something I sometimes go right to doubt like, why me? And then I have to #pushback against that thought & route into my passion that I am meant to help others and I CAN do this.

Go after what you think you can’t do….and about 100% of the time…you CAN do it.

As a trainer, watching a client accomplish something they once thought they couldn’t do is exactly why I do what I do.

So, I just felt that I needed to get on here & type it out and hopefully this hits home with someone.

I hope next time you think you can’t do something or your faced with a new challenge in life, you #PUSHBACK against that fear and go for it.

You will learn something about yourself every single time.

Have an awesome start to your week, friends!

xo Kasey

Share below if you’ve had a #PUSHBACK moment! You never know who you will inspire.

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Happy Tuesday, friends!! I hope you’re having an awesome day!

I’m pumped because the weather is starting to turn for the best & that means….more outdoor workouts!!

Today I’m sharing with you some of my TOP stretches for recovery post-workout (which you can totally take outside!) thanks to my friends at EcoSox for sponsoring this post!

I teach group fitness 3 days per week (shout out to my peeps!!) & stretching/cooling down at the end is SO important, which is why I wanted to share with you what we do in class!

You just put your body through some WORK and now you’ve got to bring it back down to center and give your muscles some recovery lovin’.

I’ve partnered with my friends at EcoSox to bring to you my top stretches AND a giveaway with their awesome sox made from BAMBOO! Hence “eco” sox! ;]

Bamboo EcoSox are a GREAT option for fitness peeps like us due to:

Bamboo Viscose Fibers offer a silky, buttery, super soft feel.
They keep your feet extra dry by absorbing nearly three to four times more moisture than cotton!
The fibers “breathe” so your feet stay just warm – and just cool- enough.
EcoSox don’t contain fabric conditioners or chemical additives.
Bamboo is extremely eco-friendly!

They come in all different sizes, lengths, & colors too!

Let me tell you…I’m pretty particular about what socks I wear. I’m not sure if it’s the former soccer player in me but I’m all about the QUALITY of socks and how they FEEL on my feet.

I’m a huge fan of the crew socks in the summer with shorts! It’s my go-to look.

I need a slight hug around my arch and a higher back tab to protect from blisters…and the EcoSox Bamboo Crew, Bamboo Performance Tab, & Bamboo No Show sox did not disappoint!

What better way to show you my top stretches than on a dock with the sunset in the background? Pinch me. Thank you @MikaylaPascoPhotography for your amazing skills AS always! xo

Stretch #1) RUNNERS LUNGE (with opener)

Targets: hip flexors, hamstrings, & glutes

Opener: same as above + opening of the chest

Stretch #2: Lying Crossover Stretch

Targets: Glutes, hamstrings, low back

Stretch #3: Forward Fold (knees slightly bent)

Targets: hamstrings, glutes, calves, lower back, upper back, & neck (basically the whole bod!)

I then take this one and hang to the right for a few seconds then to left to really let it release those muscles. The slight bend in your knees is KEY to really target the hamstrings.

Stretch #4: Thread The Needle

Targets: glutes, hips, upper back, lower back, shoulders, & neck.

Love to really press down with the arm underneath me to really open up my lat muscle.

Stretch #5: Seated Chin To Chest

Targets: low back, upper back, shoulders/traps, & neck.

I LOVE this one for a neck release. Keep shoulders down as you stretch your arms out in front of you and drop your chin to chest (as long as that feels ok!).

Stretch #6: Seated Reach Side Bend

Targets: low back, upper back, lats, obliques, hips, & neck.

Think about a nice long reach overhead to really stretch out your side.

All stretches can be held for 30-90 seconds — the goal is to really SINK INTO the stretch and let the muscles release and the stretch get deeper with each breath.

My friends at EcoSox are offering a 20% off discount with code “POWERCAKES20” at checkout!

ANDDDD an awesome giveaway where 1 winner will win 2 pairs of ECOSOX – winner’s choice!

Enter below!
a Rafflecopter giveaway

Thank you EcoSox & be true to you,

xo Kasey

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Category: Blog

Tags: bamboo sox, ecosox, giveaway, training sox

This is a sponsored post between myself & Zappos but as always, all opinions are my own! #betruetoyou

Hello my friends & happy Wednesday!!

Hallelujah the SUN IS SHINING & IT’S WARMER OUT!

Can you hear my excitement through my fingertips?

Gosh, I have been waiting for the spring weather to appear ALL of April & it’s finally hit us in the North East!

This is my favorite time of the year for many reasons….

1) I love warm weather 2) I’m in a better mood when it’s sunny 3) I’m more motivated when it’s nicer out 4) I love getting OUTSIDE for workouts, with my clients, riding bikes, & now with our new pup, nice long walks and runs!

I’ve partnered with my friends at Zappos & The North Face to make this Spring even more exciting with their new training line! These pieces are LEGIT, y’all.

I’ve always known The North Face for their cozy fleece tops but they are truly a brand that you can wear year round which means you can ride that bike in STYLE! ;]

The hubs and I are getting new bikes here soon and I can’t wait to take some nice long rides in the warmer weather on our local bike path.

The North Face Afterburn Tank Top (size medium), & Mountain Sneaker (size 8.5) paired perfectly for a bike ride along the water.

I LOVE the cutout in the back of this tank and how you could either tie it up or leave flowy.

The sneakers are a bit wider with a boxier front so just keep that in mind when ordering! They are definitely comfy & durable, just a bit of a wider shoe.

With the warmer weather & The North Face’s new #NeverStopExploring campaign, I challenge you to feel EMPOWERED & try a workout in a new location!

Whether it be outside, on the beach, or taking your bike on a new path…never stop exploring! You never know what you will find or how it will make you FEEL.

I was inspired by the campaign to take my workout to the BEACH a few weeks ago (in about 50 degree weather) but it was SO worth it.

This North Face outfit was not only super comfortable and MOVED with my body but I love the look!

The top is the Beyond The Wall Free Motion Bra (size medium) which pair perfectly with the Indigo High-Rise Crop Pant (size small), & the Mountain Sneaker (size 8.5) for a beach workout!

I love anything high-waited and these crops were SUPER comfy yet supportive at the same time. I also love the “distressed” look to them!

And this crop sports bra? Obsessed with the design on the back & the comfort/support combo as well!

As I got moving, my body got warmer, & I was movin’ with pace in no time to create this Never Stop Exploring circuit for you guys!

MOVEMENT BREAKDOWN:

10 MED BALL SLAMS

20 KETTLEBELL SWINGS

30 MED BALL CLIMBERS

20 OVERHEAD KETTLEBELL LUNGES

10 MED BALL PUSH UPS

Repeat this circuit for 3 rounds!

This North Face line will keep you motivated to get out there and try new things! All of these pieces can be found on Zappos which, as always, promises fast, free shipping, 365-day return policy, and stellar customer service!

Every time I need to make a swap with sizes or a return, Zappos does not disappoint!

I may have had to clean the sand out of my shoes for a few minutes…but it was worth it ;]

What’s your favorite way to Never Stop Exploring!? Share below!

Thank you to The North Face & Zappos for making this outdoor workout so fun!

Be true to you…and always laugh at yourself,

xo Kasey

All photographs were taken by my girl Mikayla @Mikayla_PascoPhotography!

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Category: Blog