Protein Coconut Macaroons [Recipe]! | Powercakes

Protein Coconut Macaroons [Recipe]!
September 10, 2018 –

Happy Monday, friends! It’s a new start to your week – how are you doing!?

Not going to lie, yesterday I didn’t move much from the couch. I was snuggled up with the pup with football on, a candle lit, & a gloomy day outside…and I’m not complaining! 

I always love a “down-time” day to recharge for a new week.

Other than relaxing on the couch — I promise that I DID actually get up to make this new recipe and it’s a winner!

I’m a huge fan of coconut macaroons … you can thank my sister-in-law for that as she makes THE BEST.

I’ve always tried to think up a powerful version of these with some added protein while being inspired by her recipe & I’m pumped to say that I think I did it thanks to my bff’s at NOW FOODS.

These were crunch on the outside & still gooey on the inside — just the way I like them!

LRG_DSC03598INGREDIENTS:

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HOW TO:
Preheat oven to 350 degrees
Add your egg whites, sugarless sugar, coconut nectar, almond extract, & salt into a bowl and combine until frothy with your hand mixer or whisk.
Once frothy, add in your protein powder & mix again until combined/frothy.
Once mixed, fold in your coconut with a spatula until combined.
Use a ice cream scoop or spoon to easily plop 12 cookies onto a parchment lined cookie sheet.
Bake for 8 minutes (or until slightly browned on the top & bottom)
Let cool (they will finish cooking on the cookie sheet out of the oven & really solidify!)
Enjoy!

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These were SO delicious & an awesome lower-sugar alternative to regular macaroons while still being sweet thanks to the sugarless sugar stevia mix & the protein powder.

The almond extract takes it to a whole new level but feel free to leave that out if almond is not your thanggggg.

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Side note: I do believe that whey protein is the best choice for this recipe as far as baking goes. I did try this recipe with NOW’s egg white protein (which I love in a shake or my oatmeal!) but they got very hard, like hockey pucks ;] Not going to lie.

Soooo, once I swapped to whey protein, they kept their chewiness and consistency so well.

I always go for a high quality protein and NOW Foods always has me covered!

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If you try these out – let us know! Tag @NowFoodsOfficial & @powercakes.

Be true to you,

xo Kasey

 

 

 

 

This post is sponsored by my bff’s at NOW FOODS but as always, all opinions are my own.

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Friday Favorites – Softsoap, English Muffins, Street Strider, & BUFFBOXX!

Friday Favorites – Softsoap, English Muffins, Street Strider, & BUFFBOXX!
September 7, 2018 –

Happy Friday, friends!! How is your week going!?

If you’ve been following along on my Instagram – I’ve been posting 1 move a day for this week to help kickstart your September! Who is ready to start it off STRONG!?

Side note: I’ve got a cool project that I’ve been working on that will be launching at the end of September! ;] So keep an eye out!

It feels like a hot minute since I’ve done a FRIDAY FAVORITES and I’ve got some cool things to share with you guys!

1)  STREET STRIDER

Guys, did you catch this video on my instagram!?

Let me introduce you to the StreetStrider!

The StreetStrider is essentially a moving elliptical combining the low-impact benefits of skiing, jogging, and cycling….and in all honesty, it’s super fun to use.

It has LEAN-TO-STEER technology so your body is in control of leaning towards the direction you want to go.

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As you can see in the IG video, we had members at the gym jump on to try it out too!

They all commented how it was a smooth ride, they could feel their core engaged, & their legs were burning. Definitely a conversation starter and looks like it’s found its home at the gym!

I got a creative & put together a fun little circuit that challenges the full body using the StreetStrider that you can check out on Instagram!

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This thing is TOO cool and a fun way to switch up your routine!

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2) Canyon Gluten Free Bakehouse English Muffins

Ok, I am a hugeeee english muffin fan. There’s something about it that makes it win out over toast, for me.

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My friends at Canyon Bakehouse are always SO sweet and send me their new products and these are DELISH.

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Even Kita was into the english muffins ;] per usual, with any food.

I toasted one up and topped it with mashed avocado, hard boiled eggs, & Trader Joes everything but the bagel seasoning. SO good!

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They even sent this adorable “Peace, Love, & English Muffins” mug that I can’t wait to add to my mug collection ;]

These muffins are gluten free with 4 grams of protein & can be found in your store’s freezer section!

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3) BUFFBOXX

Y’all know I love my monthly BuffBoxx! Each month I get some new supplements, fitness products, & athletic apparel in each box. It’s basically Christmas morning every time I get a box! ;]

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This month was an awesome long sleeve Under Armour shirt (with thumb-holes!!), protein shakes, electrolyte/energy tabs, & wireless headphones!

You can use code “POWERCAKES” at checkout for a discount!

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4) Softsoap Earth Blends

Softsoap Earth Blends, a Walmart exclusive, ranges from the kitchen sink to the bathroom shower with a paraben-free and dye-free moisturizing line made from biodegradable cleaning ingredients.

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Whenever it comes to products to use around the house, I lean towards all-natural and safe ingredients so when Softsoap reached out about their new Earth Blends, I was pumped to try them out.

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Y’all — they smell SO GOOD.

From the bar soap, to the hand soap, & then the body wash — I’m a fan! Thank you Softsoap!

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5) Family Time <3

Last Friday, the hubs had the day off from work so we got to spend basically the whole day together, which is rare because of our busy and opposite schedules.

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It’s so important to take time, even for the little things, to just catch up with each-other on everything…and of course we brought our sweet girl along.

We got a workout in…IMG_9690

then went to my favorite place for breakfast….

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After breakfast we went on a big walk with Kita before hanging at a water-side bar/grill for a few hours to enjoy the last few days of summer.

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By the end of the day, we had 2 tired pups….1 human & 1 not.

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That hand hold, though <3

With the transition of Fall coming sooner than I would like (I just love the summer too much!), my schedule swaps a bit and my evenings are more booked with clients — so whenever we can get time to go out & enjoy each-others company, we do! It’s so important and of course, 1 of my favorite things <3

I hope you have an AWESOME weekend my friends! I’m getting some more pictures done tomorrow for what’s to come at the end of September ;] after teaching my bootcamp class in the morning…love Saturdays!

Be true to you,

xo Kasey

What’s one of your recent favorites!?

 

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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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Summer [higher protein] Pasta Salad!

Summer [higher protein] Pasta Salad!
July 25, 2018 –

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!

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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.

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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!)

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(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

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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.

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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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Bittersweet 2 Week Visit Home and BLOGfest Recap

Bittersweet 2 Week Visit Home and BLOGfest Recap
July 16, 2018 –

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.

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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.

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my girls Tasha & Kat <3

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@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.

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

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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!

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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.

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

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

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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!

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

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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.

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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.

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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.

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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.

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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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NOW IMMERSION RECAP 2018 & CHOCOLATE PROTEIN DONUTS!

NOW IMMERSION RECAP 2018 & CHOCOLATE PROTEIN DONUTS!
June 7, 2018 –

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!

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

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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.

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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.

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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).

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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.

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

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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.

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

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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!

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

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

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

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

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

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

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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.

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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.

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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.
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Miss @FittyKat_

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Miss Kelly Olexa – LOVE seeing this woman!!

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Love this girl @breathdeeplyandsmile

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This quote just sums it up perfectly:

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

Be true to you,

xo Kasey

 

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