Consistency…and why it is KEY to your fitness journey.

Consistency…and why it is KEY to your fitness journey.
August 29, 2018 –

Happy Wednesday, my friends! I hope you’re having an awesome day. It is a HOT one here in New England, so I hope you’re staying cool wherever you may be! ;]

Today, we’re talking CONSISTENCY and this is one of those posts where I just want to yell these words from the rooftops! (but I’ll type it out with my fingers instead).

Over the last 6+ years of being a Personal Trainer, I’ve worked with many different clients with all different goals, lifestyles, &

A common topic that I see come up OFTEN is that they tend to beat themselves up if they have an “off ” day (or couple of days) OR on the other side, they get so extreme that they end up not being able to keep that up because it’s just that….an extreme.

I created this image to show you what I explain to them…

CONSISTENCY

You see, I believe there are 3 areas of your fitness (could be any) journey.

You have the EXTREME level where you are working out 7 days a week, eating nothing but “clean” foods, & make a plan that’s very hard to stick to because it’s not something that is sustainable over time, for the long run.
You have the “FALLING OFF” level where you fall off of the wagon because you were being TOO extreme and you were unable to maintain that level (which most people wouldn’t be able to maintain that extreme level because there is no balance to it).
CONSISTENCY level which is where we want to be MOST of the time! Enjoying your workouts, resting to recovery, eating enough to fuel your body while including moderation throughout your eats, taking time for YOU, doing it for YOU, & enjoying the process.

I believe that you will have days of “EXTREME” &  days of “FALLING OFF” but if you stay in the CONSISTENT level most of the time, YOU WILL SEE RESULTS!

Being consistent means finding a plan that works for you, being able to adhere to it, & not living in the “extreme” level which then can lead to “falling off”.

If you’re in that middle level most of the time — good things will happen!

Too often we beat ourselves up if we’re not seeing results fast enough, so we JUMP right to the EXTREME level to see results quicker…but what happens is that we do too much & too fast and our bodies get tired, broken, & fatigued which then you fall back to the bottom level because you feel defeated for not being able to stick to the extreme.

Do you catch my drift here?

It really comes down to TRUSTING THE PROCESS, HAVING PATIENCE, & TRYING TO AIM FOR CONSISTENCY OVER TIME.

That is where the magic is, y’all!

I hope this helps you today & you repeat this to yourself daily…

“I will remain focused on my goals. Even if I have a moment of difficulty, I will not give up. I know that success comes with consistency. I know that I will make it. Things will get better. No problem or challenge will stop me. Everything I deserve is coming my way.”

Have an awesome day guys & always be true to you,

xo Kasey

 

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Maple Mustard (Air Chilled) Chicken Salad

Maple Mustard (Air Chilled) Chicken Salad
August 25, 2018 –

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

My girl Alessandra and I did a LIVE Instagram Q&A the other day and got a ton of awesome questions! One of them was “What are quick & easy recipes that you go to when you don’t feel like cooking or after the gym?”

We both responded with “stories of our lives!” meaning, we are always looking for QUICK meals when we just don’t feel like cooking…especially post workout when you’re ready to eat the world.

We were saying how we both eat pretty basic — sticking to meals with a balance of the main macronutrients…proteins, fats, & carbs.

I also mentioned how it’s SO nice to make meals ahead of time so that you’re prepared to grab it out of the fridge.

I’ve been on this big Chicken Salad kick lately and decided instead of buying pints of it, to use what I have in my fridge, to show you that you can totally make simple & easy meals with what you have.

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I teamed up with my friends at O Organics to chat about their delicious Air Chilled Chicken that I used for this simpler recipe.

What is Air Chilled Chicken, you might ask?

Air-chilled chickens are individually processed in cold chambers with purified air, which results in 100% mouth-watering chicken flavor.

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The O Organics® and Open Nature® Air Chilled Chicken can be enjoyed in a variety of ways and I find mine right down the street at my local Shaw’s in Rhode Island! 

Andddd it was on sale! BONUS!

The O Organics Air Chilled Chicken has up to 40% lower in dietary cholesterol due to a proprietary flaxseed-enriched feed (contains up to 21% less cholesterol (will vary by cut) than conventionally-fed chicken).

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There are also NO antibitoics or hormones used in either brand so you can feel good about what is going into your body.

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You can also find it at some of the Albertsons Companies family of stores including ACME, Star Market, Jewel-Osco, Tom Thumb or Randalls.

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Visit shaws.com to find a store near you and discover more recipe ideas! ;]

Alright, let’s get to the recipe!

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Directions:
Start by Poaching your  O Organics Air Chilled Chicken breasts. I personally used my Instant Pot.
Use the steaming basket in your Instant Pot & place your chicken breasts on the trivet and sprinkle with pink salt.
Pour 1 Cup of water (or chicken broth) over the chicken.
Set the Instant Pot to MANUAL SETTING & HIGH PRESSURE for 10 MINUTES with an INSTANT QUICK RELEASE.
Immediately remove chicken from Instant Pot (after all of the pressure is gone!) and put onto a cutting board.
Chop (or shred) the chicken to desired shape (I like a small bite of chicken).
In a separate bowl (you can do this while the chicken is cooking) mix together your avocado oil, maple syrup, dijon mustard, pink salt, pepper, &garlic powder as your dressing.
Toss the poached chicken into the bowl & mix thoroughly with chopped celery, red onion, cranberries, & toasted almonds.
Let cool for about 45 minutes to an hour so that all the flavors can combine.
Use this as a SUPER EASY meal throughout the week over a bed of lettuce or on your favorite bread!

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Ingredients:
2 O Organics Air Chilled Chicken Breasts
2 Stalks of Celery (chopped)
1/2 Small Red Onion (chopped)
1/3 Cup Avocado (or Olive) Oil
1/3 Cup Dried Cranberries
1/4 Cup Toasted Almonds
1/4 Cup Dijon Mustard
1/4 Cup Pure Maple Syrup
1 tsp Pink Salt
pinch of Black Pepper

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Chicken salad is a SUPER easy & convenient way to get in a an awesome balanced meal of fats, carbs, & protein with multiple flavor combos to try! You could even use greek yogurt as a base or mayo if you don’t want to use an oil/mustard combo.

If you try this out please let us know!

Enjoy your day, y’all!

Be true to you,

xo Kasey

 

 

 

This is a sponsored conversation written by me on behalf of ABSCos. The opinions and text are all mine. #betruetoyou

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Pesto Turkey Burgers & Grilled Maple Orange Pineapple Dessert with ADIDAS & FUEGO GRILLS!

Pesto Turkey Burgers & Grilled Maple Orange Pineapple Dessert with ADIDAS & FUEGO GRILLS!
August 16, 2018 –

Happy Friday, friends! Hope you’re having an awesome week!

Does anyone feel like summer is just FLYING by!? Why is it that my favorite time of the year goes too fast? (insert sad face)

During the warmer months, the hubs & I take advantage of eating our dinners out on our little patio with the pup. We LOVE to make most weeknights feel like the weekend by grilling out & sitting in our Adirondack chairs in some comfy clothes..

I get tons of questions about what types of meals we eat & it truly comes down to being SIMPLE. We do a lot of chicken, local caught fish, turkey burgers, & veggies all on the grill!

I’ve partnered with my friends at adidas to share with you all some of my favorite grilling recipes while hanging in my favorite summer grilling outfit!

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Rocking the adidas M10 Icon Shorts (love the original 3 stripes down the side!)….

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Ultra Primeknit ParleyTank Top in white (check out the back details in the next picture!), & my PUREBOOST because these shoes are LIFE!

448970e21aee0c353a1e18a5d0cc3f9b0b3e593e79d40a1428e370e90393f277Seriously, if you’re in the market for new shoes, CHECK OUT the adidas PUREBOOST! My clients are probably sick of me talking about how much I’m obsessed with these for work & training. They truly are SO comfy & supportive that I basically live in them….for real.

Ok ok ok, back to the recipes! ;] First up, we have Spinach & Grilled Onion Pesto Turkey Burgers! a27af654d52486b65a6bc5011c1ace45f9215cdfad1683888cb1956757460bcbIngredients:

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!)

IMG_8750 (1)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!

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

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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!

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ORANGE MAPLE CINNAMON GRILLED PINEAPPLE
WITH (optional) COCONUT WHIPPED CREAM
6-8 slices of pineapple
1 can of full fat coconut milk (refrigerated at least 3 hours)
1 TB pure maple syrup
1 TB Melted Coconut Oil
½ of an orange juice
Zest of the orange
1 tsp cinnamon
Coconut oil or oil of choice to brush on pineapple
Instructions:
When you buy your coconut milk, pop the can right into the fridge so the coconut milk will become solid at the top of the can (best if refrigerated overnight!

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When you’re ready to make the pineapple, take out the can of coconut milk & use a spoon to remove the solid coconut at the top of the can.
Use this to make the coconut cream.
Beat the cold coconut cream for a few minutes until light & fluffy.
Heat the Fuego Grill to medium to cook the pineapple (I just wiped down the grill after the turkey burgers & added the pineapple)
Add the maple syrup, melted coconut oil, orange juice, orange zest, & cinnamon to a bowl and add in pineapple slices to coat thoroughly.
Place the coated pineapple slices on the grill.
Cook 6-7 minutes on each side until charred to your liking.
Enjoy by taking some of your whipped coconut cream and plopping right on top.
SO GOOD & refreshing!

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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.

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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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I was introduced to Fuego Grills & we’ve been LOVING ours!

What a difference from our mini grill.

Fuego has ability to heat up to 500°F in just 5 minutes (less wait for preheating!), has a dual zone burner, strategically placed 45-degree angle to avoid reaching over the fire, & rolls smoothly on 4 wheels which makes it easy for storing on our small patio.

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Together the grilled turkey burgers, pineapple, my comfy adidas outfit that just makes me want to be outdoors, our new grill, & our pup — makes for a perfect summer evening!

I hope you try these recipes out & let me know how they go!

Happy August & be true to you,

Xo Kasey

 

 

 

This is a sponsored post between myself & my friends at adidas as always, all opinions are my own! #betruetoyou

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Gerolsteiner Sparkling Mineral Water Strawberry Mango Popsicle Recipe!

Gerolsteiner Sparkling Mineral Water Strawberry Mango Popsicle Recipe!
August 14, 2018 –

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.

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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!

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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.

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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!

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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.

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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.

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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!

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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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APPROVAL: What are you without social media?

APPROVAL: What are you without social media?
August 13, 2018 –

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.

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@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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