Crossfit | Powercakes

Chocolate Covered Strawberries #HiitDiet

July 24, 2013 By Kasey 2 Comments

Hi all! Happy Wednesday! So glad you enjoyed the Back, Bicep, & Rowing Power WOD yesterday! Speaking of rowing, last night I made it to CrossFit & we were doing a 1,000m row warm up. While I was rowing, my buddy Ryan was next to me rowing, & he looked over & said “Powercakes, you’ve been making some good looking food lately.” I loved it! People may not realize but those little comments mean a lot to me. Knowing that anyone takes the time to check out my recipes is the best feeling. I looked at him and said, just wait until you see what I have coming! Which is true … [Read more...]

Filed Under: be true to you, Blog, CrossFit, DailyHiit Blog, FitFluential, Fitness, Recipe, Whats Beautiful Tagged With: chocolate, DailyHiit, FitFluential, guest post, HiitDiet, Recipe, strawberries, True Runner, under armour

Avocado & Watermelon Powerbowl on Wellness Wonderland!

July 20, 2013 By Kasey 3 Comments

hi all! Hope you’re having a great start to your weekend. This morning I was able to make it to a CrossFit class. With a busier schedule now, I’ve been switching up my workouts! I make it to the gym a few days a week and some CrossFit classes 1-2 days a week. I personally like switching it up & find that I like a mix of both weight lifting, cardio, & CrossFit! It’s fun to be able to get a mix of workouts all week. The WOD today was 3 rounds of 15 hang power cleans (I did mine at 65lbs) & 15 burpees. Followed by some Wall Ball skill work where you work with a partner to … [Read more...]

Filed Under: Blog, CrossFit, Powercake, Recipe Tagged With: CrossFit, guest post, POWERCAKES, Protein Pancakes, Recipe, Wellness Wonderland, WOD, workout

Under Armour WOD, city lights, & a music filled night.

June 30, 2013 By Kasey 4 Comments

Happy Sunday everyone! Hope you enjoyed your weekend so far. Yesterday was a jam packed day of friends, fitness, family, & fun! I was going to say a total “f” day but wasn’t sure about how that sounded…even though I still said it now? ha, anyway! My Saturday started off with an awesome WOD at CrossFit. As many of you know, I am working on the #whatsbeautiful campaign with FitFluential & Under Armour Women. They were SO kind to send me & my fellow worker-outers some adorable neon yellow seamless tanks to work out in! It was perfect timing because 4 of us ladies are … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness, Whats Beautiful Tagged With: Before You, Crossfit Iron City, FitFluential, Hard Rock Cafe, POWERCAKES, UA Women, under armour, whats beautiful

3 Ingredient Plantain Flatbread

June 20, 2013 By Kasey 20 Comments

Happy Thursday everyone! Lately I’ve been super inspired by the lovely Purely Twins with their plantain recipes! I’ve always been skeptical of plantains…like, what are they? [Source] Basically a plantain is similar to a banana in shape & texture. They are a big bigger and actually have a more starch but lower sugar content than bananas. I found out that people in parts of South America, Africa, & especially in the Caribbean usually grill, fry, or prepare the plantain before they serve it as a staple in their diets! I bought the plantains … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness, Recipe, Thrive Forward Tagged With: be true to you, coconut butter, CrossFit, dairy Free, eats, Egg FRee, fitfluentials, flax, ground flax, plantain flatbread, Plantains, POWERCAKES

Catching up & a Butternut Basil Brown Rice Wrap!

June 6, 2013 By Kasey 10 Comments

Happy Thursday everyone! How’s your week been going? You know what's funny, as much as I post pictures to instagram, I still have tons waiting in line to be seen. In honor of all of the recipes on deck (referring to my high school track days where that means you were next in line), next week I am going to have a WEEK OF RECIPES where I will high light a new recipe each day! Also, since it is Throwback Thursday – I’m going to throwback alllllll the way to last week My girls Sarah, Jackie, & I all went out to dinner for Jackie’s Birthday. We went to a place called Industry … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, plantPOWER, Recipe Tagged With: Basil, BN SHAPE CLOTHING, bnshape, butternut squash, CrossFit, FitFluential, POWERCAKES, Recipe, workout

NUX USA Apparel Review & New POWER WOD!

June 5, 2013 By Kasey 9 Comments

Good afternoon everyone! Hope you’re having a wonderful Wednesday. If you didn’t get a chance to check out my Amy’s Army Bootcamp Fitness Fundraiser on June 24 at 630pm- the info is in [this post]! The donations coming in & help from everyone is so amazing. The family is so appreciative! ____________________________ I am currently eating the MOST AMAZING LUNCH EVER that I can’t wait to share but until then – I wanted to share with you my new favorite workout outfit! I love any type of long flowy tank top (even though the 16 year old Kasey loved everything tight tight tight!) … [Read more...]

Filed Under: be true to you, Blog, CrossFit, FitFluential, Fitness Tagged With: Apparel, Clothing, CrossFit, Deadlifts, double unders, exercise, FitFluential, Fitness Clothes, NUXUSA, proper form, review, Shoulder to overhead, WOD, workout

METROMINT WATER GIVEAWAY!

June 1, 2013 By Kasey 117 Comments

Hey all! Happy weekend! Just got home from an awesome CrossFit workout - 15 rounds 3 Hand Stand Push-ups 6 Kettle Bell Swings 12 Walking Lunges *Scale the workout/weights as necessary! I finished around 16 minutes I believe – my eyes were a bit blurry from the sweat dripping down my face to read the clock During the hot summer months, I sweat WAY more than I do when it’s cold out.When you lose water (via sweat) it’s so important to stay hydrated! There really is no better feeling than sipping a nice cool refreshment after a hot sweaty workout. Thanks to Metromint I was … [Read more...]

Filed Under: Blog, CrossFit, FitFluential, Giveaway, Review Tagged With: CrossFit, giveaway, Metromint, Mint, Workot

Hydration Tips & Top Food Picks for Peak Performance.

May 23, 2013 By Kasey 3 Comments

Happy Thursday everyone! Hope you’re enjoying your day. Yesterday I did a whole recap of how I ate during my CrossFit Competition & how I used some of the Thrive Forward Sports Edition principals to POWER my day! Today I wanted to touch on hydration & some of the top food choices for peak performance. Notice the empty water bottle in hand in the picture below – taking place of our teammate Al who left before we snapped a pic, but nonetheless – I couldn’t get enough water that day and I made sure to be constantly hydrated. Hydration & Electrolytes Thrive Forward … [Read more...]

Filed Under: be true to you, beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness, plantPOWER, Recipe, The Eat Clean Diet, Thrive Forward Tagged With: carbohydrates, healthy fats, POWERCAKES, protein, Sports Edition, thrive forward, Tips, vega

Tips on Eating For Athletic Competitions using some Thrive Forward Principals!

May 22, 2013 By Kasey 11 Comments

Happy Wednesday everyone! I hope you’re enjoying your day. If you missed it, I recapped my first CrossFit Competition yesterday [here]! Reviewing that post motivates me to go to every workout (regardless if it’s CrossFit or hitting the gym for a lift) I get excited to take that step towards progress every day. With every athletic performance, I truly believe that FUELING your body properly is such an important factor in how well you will do. I would always tell my kids with student teaching, it’s like fueling a car. If you try to run your car on empty, what happens? BUT if you give … [Read more...]

Filed Under: be true to you, Blog, CrossFit, FitFluential, Fitness, plantPOWER, Recipe, Thrive Forward Tagged With: be true to you, CrossFit, Dates, Nutrition, plant power, POWERCAKES, raisins, raw foods

Patriot Games Recap with MetCon Professional Photos & Videos of the WODS.

May 21, 2013 By Kasey 16 Comments

Hey everyone, I wanted to first start off by saying to #PrayForOklahoma today while they are going through some tough times. Every day we need to be thankful for what we have because things can change so quickly. My thoughts & prayers are with everyone affected. For today; I hope you’ve got your reading muscles ready because today is a whole post dedicated to my first CrossFit Competition called the Patriot Games! Each year, RAW Training holds the Patriot Games on Armed Forces Day to honor those serving & who have served. It is open to any teams of 4 people (2 guys & 2 … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness, Whats Beautiful Tagged With: Armed Forces Day, Compete, competition, fitness, MetCon Photos, Patriot Games, POWERCAKES, Raw Training, WODS, workout, youtube

#WhatsBeautiful Challenge #2! Super Alter Ego

May 20, 2013 By Kasey 13 Comments

Happy Monday all! Hope you’re enjoying your day! Today is challenge TWO of the #whatsbeautiful campaign that I am working on with FitFluential & Under Armour Women. Don’t forget that you can still join in! Details are [here] & you can join team true to you [here]. On the website, Under Armour has 6 challenges for the team to complete! Today I am highlighting the SUPER ALTER EGO challenge! I personally feel like a super hero version of myself whenever I look back at pictures and see what I am accomplishing. It’s like that reminder that my hard work & enjoyment is … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness, Whats Beautiful Tagged With: challenge, FitFluential, fitness, POWERCAKES, Super Alter Ego, UA Women, under armour, whats beautiful

Raw Dinner Review & Patriot Games Mini Recap!

May 19, 2013 By Kasey 4 Comments

Happy Sunday everyone! Hope you had a great weekend. I am currently enjoying this sunny Sunday by sipping on some coffee & relaxing because I am a very sore from my first CrossFit Competition I participated in yesterday! I first wanted to say THANK YOU to everyone who wished me luck! Big thanks to one of my biggest inspirations, my girl PetiteFi, & everyone else for the Instagram love! Special shout out to my wonderful family & boyfriend Corey who supported me the whole day! I swear every muscle on me is feeling it today and I’m sure tomorrow may be a … [Read more...]

Filed Under: be true to you, Blog, CrossFit, FitFluential, Fitness, Friday Feature, plantPOWER, Recipe, Review, The Eat Clean Diet, Thrive Forward, Whats Beautiful Tagged With: competition, CrossFit, Eden Pitt, Farm Market, Local, Patriot Games, plant based, POWERCAKES, Raw Food, recap, Restaruant Review, review

New Exercise: Pin Party Plate Lifts!

May 2, 2013 By Kasey 10 Comments

Hi all! So glad you enjoyed the [Roasted Eggplant & Zucchini Tortilla Pizza] from yesterday’s post! Who says gluten free plant based recipes have to be boring? Not this girl! It’s all about taking the time to experiment & find what flavor combos you like best. Earlier in the week I posted about my [Weekend Recap] where the boy & I hit the gym with some new exercises to share! Being a personal trainer I love to learn new workouts & exercises, not only for myself, but for my clients as well! When I work out in the gym with Corey, he becomes the personal trainer in the … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness, plantPOWER, Recipe, The Eat Clean Diet, Thrive Forward Tagged With: exercise, FitFluential, fitness, pin party, pinterest, plant based, POWERCAKES, Recipe, the lean green bean, workout

Gluten Free Oatmeal Raisin Cookies!

April 25, 2013 By Kasey 5 Comments

Happy Thursday all! If you haven’t had a chance to check out the Headbands Of Hope Giveaway – check it out [here] & prepare to be inspired by this beautiful cause. Even though I post a lot of meal ideas on Instagram & on here, I feel like I haven’t shared a cookie recipe in a while! This is one of those recipes where I literally through everything into a bowl & it worked! Trust me, many recipes go unshared based on these experiments not always working BUT this one is a winner! What makes these even more awesome is that I made them at 7am on a Saturday which is not … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, plantPOWER, Recipe Tagged With: cookie, cookies, Headbands of hope, iherb.com, oatmeal, plant based, plant power, raisin, Recipe

Weekend Recap: Yoga Flowin’ for a good cause with a side of PB & J Rice Cakes.

April 22, 2013 By Kasey 20 Comments

hi all! Happy Monday! One of my inspirations Lori Harder said it best in her facebook post this morning; If you’re like me, my TO-DO lists are always ridiculously long. Instead of looking at tasks as “barriers” between me & my day, I look at them as an accomplishment when I complete one. It’s amazing what the shift in attitude can do. After spending the weekend on the couch, I got hit with a random head cold, I felt a lot better yesterday & was very productive! Having an awesome snack totally helped the situation. Let me introduce you to heaven in your mouth – PB … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness

Friday Features: Smoothies & BBQ Sauce.

April 19, 2013 By Kasey 3 Comments

Good afternoon everyone! I hope wherever you are that you’re safe. With everything that’s happening today, I wanted to update you on some of my favorite things lately to hopefully just get your mind off of things for a few minutes. As Kelly Ripa said the other morning, her job is to be a entertainment show & that’s what they will do. So even though I am nowhere near the status of Kelly, I do agree that I will do my best to hopefully put a smile on your face while continuing to pray for Boston. Lately, I’ve been starting my morning off with a big green smoothie! I tell ya, I look … [Read more...]

Filed Under: Blog, CrossFit, FitFluential, Fitness, Friday Feature, Recipe Tagged With: Albion, Albion Fit, BBQ Sauce, Caveman Bobs, feature, green smoothie, Papaya, plant power, products, Recipe, smoothie

Thrive Forward: Intro to The Guiding Principles of Sport Nutrition

April 3, 2013 By Kasey 4 Comments

Hey all! Happy Wednesday! I wanted to bring to your attention that THRIVE FORWARD is launching a Sports Edition! I personally get a ton of questions about how to properly FUEL our bodies while training & eating plant based. Brendan Brazier & VEGA do an amazing job of explaining all of your questions while teaching you how to THRIVE on a plant based diet – especially while working out! Questions such as, “Where will I get my protein?” & “Will I be taking in enough calories?” will be answered along with tons of recipes & tips along the way. The Sport Editions … [Read more...]

Filed Under: Blog, CrossFit, FitFluential, plantPOWER, Review, Thrive Forward Tagged With: Brendan Brazier, challenge, plantpower, POWERCAKES, thrive forward, vega, Vega Sport, vega team

Being a student with CrossFit Open WOD 13.3

March 28, 2013 By Kasey 3 Comments

Hi all! Hopefully you were able to turn some fears into positive thoughts yesterday! It’s something I plan to work on daily. Another thing I work on daily…eating a Base of kale, red onion, sweet potato, roasted brussels, sauerkraut & LIMA BEANS! Later topped with Creamy Tahini Nooch sauce. When I was little I used to hate Lime Beans, for no reason, but now I adore them! Did you know that 1 cup packs 15g of protein? I’m going to need that to take on WOD 13.4 tonight! If you missed any of my other Open WOD Recaps, check them out below! [CrossFit Open WOD … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness Tagged With: be true to you, CrossFit, learn, motivation, plantpower, powerbowl, POWERCAKES, student, WOD, workout

Fitness Friday with ValSlides!

March 22, 2013 By Kasey 5 Comments

Hey all! Hope you’re enjoying your Friday! I’m a bit sore & frustrated today after the CrossFit Games WOD 13.3 last night. I had one of those moments where my mind was getting the best of me during the workout so I will definitely be posting about it next week to recap! My PreWOD Fuel that I shared via Instagram was a new version of a Sautéed spinach (in a pan with coconut oil for a few minutes until wilted) Roasted Sweet Potato (wrapped in foil, baked at 350 for about an hour) Topped with Toasted Coconut Butter Basically, I put about 2 TB of coconut butter on … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness, Friday Feature Tagged With: challenge loop, powerbowl, Powerbowl a day, POWERCAKES, valerie waters, valslides

CrossFit Games Open WOD 13.2 Recap

March 21, 2013 By Kasey 13 Comments

Truth; in the middle of difficulty lies opportunity. Thanks to Albert Einstein, this quote is quite common. So, since we’ve already talked about WOD 13.1, let’s talk about 13.2. Sometimes in life, no matter the situation, things are difficulty. Whether it’s a workout, something with work, family issues, drama, or things just aren’t going your way…in the middle of that difficulty lies an opportunity for YOU to change the way you react to the situation. You have the power to create opportunity for yourself in difficult times. One week ago, that difficulty was a workout, a … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness