CrossFit | Powercakes

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

What’s Beautiful Wednesday

July 18, 2013 By Kasey 5 Comments

Hey all! Boy it’s been a long day over here! With weeks that include working summer camp, I feel like I am searching for time to get to the computer to post. But hey, that’s life! I met up with a blogger friend of mine, Ashley, tonight for dinner & I can’t wait to share with you all what we got to eat! I am still thinking about it – it was that good. From yesterday, I am so glad that you all liked the Chocolate Brownie & Fig Cookies that I shared. My girl Katreena made them like 1 hour after I posted the recipe – which obviously made my day! Baking is always a … [Read more...]

Filed Under: beTRUEtoYOU, Blog, FitFluential, Fitness, Whats Beautiful Tagged With: CrossFit, FitFluential, I WILL, Tank Top, 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

Memorial Day Remembrance

May 27, 2013 By Kasey 2 Comments

Good morning everyone! I hope you had a great weekend. Today I am postponing my #MirrorlessMonday post until tomorrow so that today I can thank those who have fought for our country. [source] Today is a time to give honor to those who have fought for our freedom. Many people in my family, including both of my Grandfathers, have served for our country. I am sure this day can relate to a lot of us who have or know someone who has taken that chance. [source] I am off to spend the day with Corey’s whole family. It’s a beautiful day here so I’m sure today will be a day … [Read more...]

Filed Under: be true to you, Blog, FitFluential Tagged With: CrossFit, land of the free, memorial day, murph, workout

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

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

Weekend Eats & Random Food Combos.

April 15, 2013 By Kasey 5 Comments

Good morning all! Hope you enjoyed your weekend! For those who participated & followed along with the #RESTWEEK challenge; thank you! It was a success & my body is definitely rested & ready to get back into my workouts with a new appreciation for my body & listening to it. Not sure if you’re like me, but I tend to be a picture hoarder. My camera roll is jam packed & takes up most of my phone space! I was looking back at my pics from this weekend & realized I had a ton of good food pictures I wanted to share along with some new food combos! I think it these will … [Read more...]

Filed Under: Blog, FitFluential, Recipe Tagged With: clean eats, CrossFit, eat clean, Food combos, marathon, powerbowl, POWERCAKES, powermeal, random

CrossFit Weekend & #RESTWEEK Intro Video

April 7, 2013 By Kasey Leave a Comment

Hello all! Today I wanted to quickly share with you about yesterday’s CrossFit WOD 13.5 because I am headed my Alma Mauter to have a POWERCAKES Table at their Bodybuilding & Figure Show that I competed in before! I’m excited to see everyone and very lucky to have the support of my old University to host a table for my business! Saturday Recap: Had such a fun day today with my fellow crossfitters! ❤ We all crushed Open WOD 13.5 in a competition style within our box & it was pretty awesome. I got a total of 38 reps with the 4 min AMRAP of 15 thrusters at 65lbs and 15 … [Read more...]

Filed Under: Blog Tagged With: CrossFit, LLC., POWERCAKES

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

Kettlebell Swings, Millet, iHerb Order, & Fill in the blank!

March 20, 2013 By Kasey 8 Comments

Hi all! So glad you enjoyed the Zucchini Power Brownie Fudge Bars! I promise you won’t regret making them. I tell ya, I could not wait to refuel with my #PowerbowlADay last night after this WOD. I got through 4 total rounds plus 20 burpees in 15 minutes. Talk about a cardio blaster! You may wonder what the (1.5-1) means, which is exactly what I was wondering the first time I did a CrossFit workout with Kettlebells. Here is the conversion; 1 pood =36 lbs; 1.5 pood = 54 lbs So for women, it was prescribed to use a 36lb kettlebell. Before CrossFit, I used to stick … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness, plantPOWER, Powerbowl A Day, Recipe, Review, The Eat Clean Diet, Thrive Forward Tagged With: benefits of millet, Brownies, CrossFit, eat clean, iherb.com, KBS, kettlebell, kettlebell swings, millet, Recipe, WOD, www.iherb.com

Zucchini Power Brownie Fudge Bars!

March 19, 2013 By Kasey 12 Comments

Good morning everyone! Glad you enjoyed my recap of Rome. Gosh, I think I spent about 3 hours yesterday just going through old pictures & memories of my trip. One of those once in a life time experiences that I hope to turn into a “twice in a lifetime” experience! Any takers on being my travel partner? #thingsimseriousabout Yesterday I enjoyed a beautiful #PowerbowlADay of baked kale, spinach, tomatoes, red onion, red pepper, black beans, butternut squash, kalamata olives, green goddess dressing, & hemp seeds! Perfect way to fuel up for an at home WOD! Speaking of CrossFit, … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, plantPOWER, Recipe, The Eat Clean Diet, Thrive Forward Tagged With: Brownies, chocolate, Cook out, CrossFit, Fudge, plantpower, protein, Rome, vega, WOD

CrossFit Games Open Wod 13.1 Recap

March 8, 2013 By Kasey 10 Comments

Happy Friday everyone! As usual, I am loving the #PowerbowlADay challenge & all of the awesome combos you are creating! I posted mine to Instagram last night after posting it to the Challenge Loop App! Base of Kale topped with bell peppers, kalamata olives, black eyed peas, red onion, fresh basil, pea shoots, & topped with wild rice with baba ghannouj from Whole Foods! (eggplant spread) That stuff is so amazing. You can still join in the fun: Read the Details of the challenge ! Download the APP here (or) Join in on the website here This #Powerbowl was perfect … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness Tagged With: challenge, CrossFit, crossfit games, get after it, powerbowl, powerbowl a day challenge, powerbowladay, POWERCAKES, powerfoods, powermeal, reebok, wod 13.1

Reebok DMX Sky Shoe Review!

March 7, 2013 By Kasey 9 Comments

Hi everyone! So glad you enjoyed my Arnold Recap of 2013! It was such a great weekend & I am still catching up on everything this week. Oh the life of a blogger/entrepreneur! Speaking of that, just WAIT until you see what Heather & I have coming up soon. Our minds never stop working & I promise it is worth the wait to see what we’ve got up our sleeves! If you’ve been following the #PowerbowlADay challenge – it is turning into everything I imagined! You all are rocking this & being so creative that I had to step up my game! Don’t forget you can still join … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness, Review Tagged With: Arnold 2013, challenge, challenge loop, CrossFit, FitFluential, IDEA FIT, Powerbowl a day, POWERCAKES, reebok, review

W is for…It’s not WHAT we do, it’s WHY we’re doing it.

February 23, 2013 By Kasey 3 Comments

Good morning everyone! I hope you are having an awesome weekend. So, I’m not going to lie, I originally had the coolest recipe & picture to share today for “W”. I’ve learned in life that not everything goes as planned, right? So, earlier this week I was deleting pictures from my iPhone to make room for the epic amounts I would be taking while I’m here in Boston! I tend to be a bit of a picture hoarder on my iPhone – for some reason I get nervous to delete some pictures EVEN THOUGH I already posted them to Instagram & on my blog! As I was deleting pictures, I accidently … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness, Giveaway, plantPOWER, Thrive Forward Tagged With: Blog, bloggers, challenge, CrossFit, garden grille, meet up, plant power, POWERCAKES, w, WOD, workout

R is for…My Aunt Rita & Roasted Root Veggie Recipe!

February 18, 2013 By Kasey 5 Comments

Hi all! Started this morning off with a 545am CrossFit WOD! It was an awesome one of push presses (which I upped my max 10 more pounds! woo!), ring dips, sit ups, & double unders! Even after a fun filled day yesterday of yoga (with a bunch of crossfit ladies- so fun!) & a night of family time, I didn’t sleep very well – weird. I basically was awake since 4am so I was ready to go by the time my 515 alarm went off! Sometimes when I know I have somewhere to be in the morning, I almost get anxious & can’t sleep! I think I’m afraid I’ll miss my alarm. Do you ever do this?? … [Read more...]

Filed Under: Blog, FitFluential, plantPOWER, Recipe Tagged With: aunt rita, CrossFit, family, instagram, plant power, Roasted beets, root veggies, veggies, WOD

Personal Grocery Shopper & New Finds!

January 13, 2013 By Kasey 8 Comments

hi all! Sorry I’ve been a little MIA – powercakes is a busy girl over here. Although, I do update my “on the go blog” Instagram daily so you can always check up on that! I’ve said in recent posts that I’ve picked up a few new personal training clients, as well as continuing to move forward with my business. This time in my life is super busy but so rewarding at the same time. For example, as part of her training package, one of my new clients wanted me to take her to the grocery store so I could help her pick out healthy eats! OF COURSE I was all over this – Dream job? I … [Read more...]

Filed Under: beTRUEtoYOU, Blog, CrossFit, FitFluential, Fitness, plantPOWER, Recipe, The Eat Clean Diet, Thrive Forward Tagged With: client, CrossFit, FitFluential, fitness, kohlrabi, personal training, POWERCAKES, veggies, vlog, whole foods, wholefoods, WOD, youtube

Custom Made CrossFit Nano 2.0 Reebok shoes!

January 4, 2013 By Kasey 5 Comments

Hi all! Hope you enjoyed all of the information & recipes that you can do with Nutritional Yeast! Lots of people loved the info on Instagram & they gave some great ways they use the nooch. It is by far one of my favorite #plantPOWER ingredients to use in everything! Speaking of #plantPOWER, I went grocery shopping last night & it was much over do! My cart was completely full of rainbow fruits, veggies, & frozen veggies to make some new recipes with. Can you spy some of my favorite foods? My plan is to film a VLOG to talk about my groceries & staple foods that I … [Read more...]