workout | Powercakes

TMI Thursday & Sweet/Savory Roasted Carrots!

November 21, 2013 By Kasey 4 Comments

hi all! Happy Thursday! Yet again, I am hanging at starbs before 8am with the usual crowd here. Got my early 6am spin class in along with some hamstring work. Not that spin isn’t enough of a workout – cause it is – I just like to add some strength in on the days I work my legs with spin so I don’t crush my legs like 4 days a week. If I added in “leg days” to the other days – my legs may not be too happy with me. SO it works for me! Today I did some deadlifts, hamstring curls, glute kickbacks, & bridges after class then spent a good 20 minutes on the foam roller. Today … [Read more...]

Filed Under: be true to you, Blog, Recipe, Under Armour, Whats Beautiful Tagged With: bath and body works, cardamom, carrots, coconut aminos, coupon code, enjoy, FitFluential, fitness, garlic, ginger, iherb, iherb.com, jungle gym, molasses, pittsburgh, power hour, POWERCAKES, Pure Athletex, Recipe, roasted veggies, seasonings, spices, spin class, trx, under armour, vanilla bean noel, whats beautiful, workout, XUG228

Inspired to find YOUR balance.

November 20, 2013 By Kasey 5 Comments

hello all! I hope you’re having a great week. It’s HUMP DAY! Does anyone else watch Kelly & Michael in the morning? It’s always on as I’m getting things together for the day and I can’t help but laugh every time they start their Wednesdays how off with screaming Hump Day! I personally think those two were made to work together – so awesome! Anywhoooo – yesterday was jampacked full of working out! Honestly, my workouts are usually an hour max but yesterday I had my afternoon open to I went with mamacakes to help her teach a class which then turned into me doing the workout … [Read more...]

Filed Under: Blog, FitFluential Tagged With: Astaxanthin, balance, be true to you, embody natural energy, energy, enjoy, entheos, Heather Waxman, juice, mamacakes, raw juice, spirulina, workout

Weekend Recap [10/15] & #POWERMONDAYMOVES Challenge!

November 18, 2013 By Kasey 9 Comments

Hi all! Happy Monday! How was your weekend? I have to say, I took a little blog break over the weekend to spend time with the boy & his family since it’s been about a month since I saw him due to being a busy traveling girl! It’s so nice to have his support through everything I do. He lives about an hour and a half away from me and he’s finishing up grad school right now so whenever we can plan a weekend – we really try to disconnect for a little from our phones & computers – which I think is totally a part of a healthy mind! With that being said – doesn’t mean I … [Read more...]

Filed Under: be true to you, Blog, FitFluential, Fitness, Under Armour, Whats Beautiful Tagged With: balance, enjoy, exercise, FitFluential, fitness, IWILL, monday moves, POWERCAKES, powermeal, POWERMONDAYMOVES, the boy, uawomen, under armour, whats beautiful, workout

Wedding Dress Shopping, Winery, White Chocolate Peanut Butter, & Weekend Recap [10/14]

October 14, 2013 By Kasey 5 Comments

Hi all! Happy Monday – hope you had a great weekend! Before I forget, the TANKS ARE IN!!! WOO! I am shipping them out tomorrow so if you ordered one keep an eye out later this week! You will get a confirmation e-mail once I ship them! At the beginning of every month I will do Pre-Orders for the tanks, order them a week later, then get them to you (hopefully) a week or so after that. So keep an eye out for the next Pre-Order!! ------------------------------------- My weekend was brought to you by the letter ‘W’ if you couldn’t tell by my obnoxiously long title . The reason why I … [Read more...]

Filed Under: Recipe Tagged With: be true to you, boyfriend, Corey, coupon code, eats, FitFluential, fitness, iherb.com, mental health, pb & co, Pb & j, peanut butter company, powerbowl, powerplate, Recipe, Shop Powercakes, strength, Tank Top, White chocolate, workout

Friday Favorites! [10/4]

October 4, 2013 By Kasey 6 Comments

Hi everyone!! I hope you had a great week. TODAY I am picking up my girl Heather from the airport & she’s staying with me for the weekend! I can’t wait to show her the city & we will definitely be posting about it on Instagram. Today for Friday Favorites I wanted to share some recent favorites of mine! After a long but awesome day yesterday & an powerful shoulder workout, these Single Serve Chocolate Chunk cookies (my original recipe made into cookies) with added banana, blueberries, & later topped with sunflower seed butter. #getinmybelly My friends at … [Read more...]

Filed Under: Blog, FitFluential, Fitness, Friday Feature Tagged With: Coconut milk, Coffee, FitFluential, girlfriends, grips, harbinger, harbinger fitness, Kabocha Squash, latte, lifting, mahi mahi, postworkout, power sandwich, Recipe, sandwich, squash, weight lifting, workout

Some Of My Favorite Back Exercises!

September 29, 2013 By Kasey 3 Comments

Hi all! Happy Sunday!! My favorite day of the week. This weekend has been a busy one so today is definitely more of a relaxing day. We helped a friend of ours, Jeff, get ready for his first bodybuilding show yesterday! He did SO great & ended up placing 3rd in his division. We had such a great time getting ready for it and were able to cheer on a few other friends that were competing as well. Jeff was Corey’s wrestling coach in college & helped coach him to 4 All American Titles. It’s funny because the roles were switched yesterday when Corey was now his “coach”! Today … [Read more...]

Filed Under: Blog, FitFluential, Whats Beautiful Tagged With: back, back and biceps, biceps, bodybuilding, bodybuilding.com. coach, competition, exercise, FitFluential, friends, IWILL, Shop Powercakes, sunday, superset, underarmour, workout, Wrestling

FitFluential [Muscle Rope] Workout Video!

September 23, 2013 By Kasey 6 Comments

Hi all! As most of you know, I’ve had the chance to review Muscle Ropes with a sponsored campaign through FitFluential! I love utilizing ropes in my workout and I think they can be a great addition to your fitness routine. With that being said, the personal trainer side in me is telling me to tell you to make sure you properly warm up before you start & have a good understanding of the exercises you are going to perform! The ropes take good coordination so go through a few moves to feel comfortable before getting into a full out workout! Okay, now that you are all warmed up, safe, … [Read more...]

Filed Under: Blog, FitFluential, Fitness Tagged With: exercise, Exercises, FitFluential, fitness, Jen's Story, muscle ropes, POWERCAKES, Rope Workout, Ropes, video, workout

Powerbowls and Kabocha Squash & Hummus Tacos! #HiitDiet

September 19, 2013 By Kasey 3 Comments

Hi all! Hope you’re having a great week! This was a jam-packed one for me & it just keeps rollin’! Started this week off with an awesome Leg Workout with bittie then had a GREAT workout focusing on back/biceps yesterday. Before we get to that, today my recipe for KABOCHA SQUASH & HUMMUS TACOS is live on the Daily Hiit Blog! We all know that I have a Kabocha Love so it only seemed right to add in my beloved obsession to these tacos. This was delicious & I’m so glad I came across how to make brown rice tortilla tacos! Head on over and check out the post if you … [Read more...]

Filed Under: Blog, DailyHiit Blog, FitFluential, Fitness, Recipe, TheDailyHiit, Under Armour Tagged With: Back & bicep, Blog, BodyRock, challenge, challenge loop, DailyHiit, fitness, guest post, HiitDiet, IDEA FIT, Kabocha, Kabocha Squash, leg day, powerbowl, Powerbowl Challenge, Quiz, Recipe, Sports Bra, Tacos, under armour, workout

Wait, it’s only a Tuesday!?

September 18, 2013 By Kasey 8 Comments

Even though the title says Tuesday, happy Wednesday everyone! Yesterday turned out to be an epic day & I kept asking, it’s only just a Tuesday? Meaning, it felt like a fun weekend day filled with teaching, a workout, starbucks, & dinner date all with my bittie Sarah. My class went great at GNC & everyone worked so hard! It’s always a bit scary going into a new situation but you just have to be confident in your abilities to help & teach others and once the class came in my adrenaline started pumping and before you know it I was running around the room cheering everyone … [Read more...]

Filed Under: Blog, FitFluential Tagged With: All Pro Science, alladins eatery, bittie, box jumps, Coffee, dinner, family, fitness, footwear, friends, leg day, leg press, love, protein powder, pumpkin spice, review, shoes, shorts, Starbucks, Tank Top, ua clothing, UA Women, under armour, workout, workout routines

Under Armour Sports Bra Quiz & GIVEAWAY!

September 14, 2013 By Kasey 181 Comments

Happy Saturday everyone! The boy & I had a fun night out with some friends last night & have a wedding to go to today! While I’m busy being a busy bee – my friends at Under Armour & I have a fun new program going on & GIVEAWAY for you! Let’s talk Sports Bras! For me, this is a tricky subject. My mom & I are the same and both share a larger rib cage so picking the right bra is something I struggle with. Whenever I played soccer in high school, I remember literally going into the bathroom & cutting the front of my sports bra because it was too tight on my sternum. … [Read more...]

Filed Under: Blog, Giveaway, Under Armour, Whats Beautiful Tagged With: Affiliate Link, Bra, fitness, giveaway, HIIT, Quiz, Sports Bra, UA Quiz, UA Women, under armour, workout, yoga

Creamy Dijon Brussels & Muscle Rope Jacks!

September 12, 2013 By Kasey 9 Comments

Happy Thursday everyone! Hope you’re having a good one it’s super rainy & humid here but hopefully where you are the sun is shining! Lunch yesterday was one to talk about for suuuure. #POWERBOWL base of spinach with veggies tossed with Dijon, nutritional yeast, raw kraut, apple cider vinegar, liquid stevia, & seasonings then topped with some olives, puffed quinoa (just ...like puffed rice but quinoa had some in the pantry & it added some crunch until it got a little soggy but I didn't mind!), leftover corn from grilling out the other day, & cheesy garlic breaded baked … [Read more...]

Filed Under: beTRUEtoYOU, Blog, FitFluential, Fitness Tagged With: features, FitFluential, fitness, food, gym ropes, jumping jacks, lunch, muscle ropes, powerbowl, Powerbowl Challenge, rope, rope waves, workout

Burpees, Muscle Ropes, & Mediterranean Food!

September 11, 2013 By Kasey 13 Comments

Hi all! I wanted to start off by posting one of my favorite pictures that I found on the 4th of July & take a moment to remember all of those who were effected on this day 12 years ago. [Elizabeth Panko Photography] I don’t think I’ll ever forget exactly where I was when the events of 9/11 took place. I was sitting in my 6th grade home room with so many thoughts running through my mind. Today I am thankful for my freedom, family, friends, & the love that we all share. ------------------------------------ Some recent #POWERBOWL highlights: [Stuffed squash with cottage … [Read more...]

Filed Under: be true to you, Blog, FitFluential Tagged With: 9/11, alternating waves, american flag, burpees, elizabeth panko photos, FitFluential, fitness, Jen's Story, muscle ropes, never forget, rope, rope waves, september 11, workout

Cherry & Pear Buckwheat Waffles & Muscle Rope Intro!

September 9, 2013 By Kasey 1 Comment

hi all! I hope you had a great weekend! Today my girl Jen has an interview close by so she is stopping over to do a workout! This is perfect timing because I just received my lightning Muscle Ropes from the sponsored campaign I’m working on with FitFluential. Woo! I was testing out some new moves last night in my driveway so I can put together a workout to share with you guys! Don’t let this snake looking rope deceive you – it gets your heart rate up in NO TIME! Holy goodness. After using this & doing some back/bicep work similar to this workout – I was ready to EAT. … [Read more...]

Filed Under: Blog, Recipe Tagged With: Back & bicep, buckwheat, cherries, coconut butter, FitFluential, fitness, iherb.com, Jen's Story, muscle ropes, pear, Recipe, recipes, Waffles, workout

Powerbowl Challenge Day [Four], Shoulder Taps Exercise, & Salmon Wrap!

September 4, 2013 By Kasey 3 Comments

hi all! Today’s post is all about recent foods & fitness! Which I guess isn’t anything out of the ordinary, right? I was going to wait to post this until today, but couldn’t help myself and had to share last night on [Instagram]. Every night I crave something sweet & ever since I’ve become slightly obsessed with making FRONANA – my sweet tooth has been happy! Dessert FRONANA #POWERBOWL with some added cinnamon vanilla & hazelnut stevia (iherb.com coupon code XUG228) frozen spinach & a few spoonful's of hemp seeds this made it SUPER creamy! Blend then pop … [Read more...]

Filed Under: be true to you, FitFluential, Fitness, Powerbowl A Day, POWERBOWLCHALLENGE, Under Armour, Whats Beautiful Tagged With: brown rice tortilla, challenge loop, Excercise, FitFluential, Gym Twin, powerbowl, Powerbowl Challenge, salmon, September challenge, Shoulder, Shoulder Taps, UA Women, workout

Workout twin, Dumbbell Step-Ups, & Powerbowl Challenge Day THREE Features!

September 3, 2013 By Kasey 3 Comments

hi all! Hope you had a great day after your long weekend! It’s not always easy to get back into the swing of things but you’re one day closer to the weekend! I’ve been spoiled this past week with an AWESOME workout partner every morning. My friend Jenna and I have been able to get some workouts in together while I’ve been visiting. It’s so nice to have a buddy to push you & be able to get some pictures of some workouts! Since I am usually riding solo at the gym. Sometimes I even look at this picture & forget who is who! Jenna is getting married in less than two weeks … [Read more...]

Filed Under: Blog Tagged With: challenge, challenge loop, exercise, FitFluential, fitness, powerbowl, Powerbowl a day, PowerbowlCHALLENGE, September challenge, workout, workout twin

Some things that never fail me + a surprise gift!

August 17, 2013 By Kasey 6 Comments

Hi all! Hope you had a great start to your weekend! A good workout never fails to start off my day in a positive way (That was a Dr. Seuss sentence if I ever typed one). Had an awesome Leg Day sesh with hard working ladies, Jenna & Emily! We incorporated weighted walking lunges in between sets hamstring curls. This could also be done holding dumbbells in each hand or a plate overhead. Awesome workout with these hardworking ladies great way to ‪#‎buildthatbooty‬ & get your heart rate up! While we did legs, the boys did some shoulder work! Afterwards, we stopped … [Read more...]

Filed Under: be true to you, Blog, FitFluential, Fitness Tagged With: boyfriend, enjoy, exercise, FitFluential, fitness, hamstrings, leg day, lunges, Surprises, whatsbeautiful, workout

UA Spine Shoes & Stride Box Lovin’

August 1, 2013 By Kasey 2 Comments

Happy Thursday everyone! It’s a beautiful sunny day over here & I am enjoying a rest day. The past few nights my stomach has been off, I think I’m fighting some sort of bug – blah. Last night wasn’t a great sleep (which is very unlike me) because usually I’m out like a light! So today I am just enjoying checking things off my To-Do list, which is epic due to CALI being next week, before training my client later on. Yesterday I did feel good enough to get in a fun shoulder work out where I incorporated some power cleans, push press, & other shoulder variation movements. I … [Read more...]

Filed Under: beTRUEtoYOU, Blog, FitFluential, Fitness, Whats Beautiful Tagged With: fit gear, FitFluential, running, shoes, stride box, under armour, vega, whats beautiful, workout

Wedding Weekend Recap, Leg Day, & Recent #BeTrueToYou Eats!

July 29, 2013 By Kasey 4 Comments

Hi all! Happy Monday! I hope you had a great weekend. It was a wedding weekend over here. Surprisingly we had some energy this morning after dancing all night Saturday So myself, Corey, & his buddy Zeke that was in town for the wedding all hit LEGS this morning! So fun to get a good workout in with the boys. I really liked this quote as well – I thought it was great for a Monday! Sometimes it’s just the simple reminders that every day is brand new day & it takes simple steps like drinking water, fueling your body, getting a good workout in, feeling happy, & enjoying … [Read more...]

Filed Under: be true to you, Blog, FitFluential, Fitness, Recipe, Whats Beautiful Tagged With: be true to you, boyfriend, Corey, eats, FitFluential, fitness, leg day, quest bar, recap, Recipe, Wedding weekend, workout

Friday Feature by Katie from Wellness Wonderland!

July 26, 2013 By Kasey 8 Comments

Hi all! HAPPY FRIDAY! I just wanted to say that I am so thankful for your amazing & honest responses to yesterday’s post “Check yourself before wrecking yourself” – honest stories about restriction & the importance of FUELING our bodies. It’s not always easy to be 100% honest but having amazing readers like YOU makes it all worth while for me because my message was received the way I intended – to show my honesty & struggles while helping others. Before I get to today’s Feature Friday, I wanted to share how I started my day! It was a beautiful morning so mamacakes … [Read more...]

Filed Under: be true to you, Blog, FitFluential, Fitness, Friday Feature, Whats Beautiful Tagged With: feature friday, FitFluential, under armour, Wellness Wonderland, whats beautiful, workout

Back, Bicep, & Rowing Power WOD

July 23, 2013 By Kasey 3 Comments

Hi all! I’m glad you enjoyed yesterday’s honest post about fueling your fitness with ENOUGH food. I understand that with so much information out there things can be overwhelming and we all have questions but I truly just think if we listen to our bodies – we are on the right track. I had a conversation with some people yesterday about it and one of my main points I kept coming back to was “don’t over-think it” because the more we over-think, the less we enjoy the process! Enjoy being able to eat foods while nourishing your body. That post wasn’t about telling you what to do – … [Read more...]