Creamy Dijon Brussels & Muscle Rope Jacks!

September 12, 2013 -
14 comments, add yours

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 organic tofu!

[Most of the ingredients I get from coupon code XUG228 for first time users!]

The tofu is a new recipe I’ll be sharing soon!! For those who aren’t big tofu fans, it’s allllll good – the breading would be good on anything you choose! Recipe up within the next few days! I’ve got so many recipes waiting to be shared.

Speaking of sharing – time for some #POWERBOWLCHALLENGE features;





Want to join in on this delicious challenge?

The official hashtag for this challenge is #PowerbowlChallenge so when you post to the app or website, make sure to share it on your social media so we can all see!

  • Upload a picture or leave a comment of your own POWERBOWL creation to share with me & the other participants by downloading the iPhone app or going to the Challenge Loop site every day to post.
  • I will choose the winners at random who show that they completed the #PowerbowlChallenge on the challenge page to receive the Under Armour Swag Bag!
  • You must post at least 8 times on the challenge page in order to be eligible to win.


The other day I was surfing Pinterest for brussels recipes and I was inspired by the Tone It Up girl’s buffalo sprouts. I modified the recipe for my baby mouth, meaning, I can’t take too much spice! haha although I wish I could!Winking smile



  • 1 pound of fresh brussels sprouts
  • 2 TB of Dijon Mustard or Grey Poupon Mustard (I just rediscovered this stuff –OMG so good)
  • 1 TB minced garlic
  • 1 tsp onion powder
  • A dash of Coconut Aminos (could sub soy sauce) to taste
  • Fresh cracked pepper


  • Wash & Cut the brussels in half
  • Add to a big pot of water & bring to a boil.
  • Boil for about 7-10 minutes until bright green & cooked all of the way through.
  • Drain the brussels
  • Immediately toss in the rest of the ingredients & coat evenly.
  • You can eat right away or I swear they are even better the next day cold; because we all know I love cold food.
  • These are great alone or as a perfect side dish; especially after a workout.

And if you’re working with Muscle Ropes, you’ll for sure want to #refuel after! From the sponsored campaign I’m working on with FitFluential, these have been so fun to play with!


One of my favorite moves to do – ROPE JACKS! I learned this move at the IDEA WORLD Convention. Funny side note about this move; it was an early morning boot camp class and I swung my arms up for my first jack & knocked myself right on the head. Go me!!

So a friendly warning – make sure you control your arm swings Winking smile

Basically this move is just like a jumping jack but you are using the ropes for an extra challenge. Make sure to really use the whole body to power the movement. IF you have any shoulder issues, please be careful! This takes a good amount of shoulder strength so definitely get a proper warm up in if you choose to do this exercise! It doesn’t have to be a super “fast” movement – just make it nice and controlled and I promise your heart rate will get up and you’ll feel the [good] burn!

We did each exercise for about 20 seconds on & 10 seconds rest for about 6 rounds.


To conclude today; a little inspiration for ya!


Everyday it’s like we are writing a new chapter in the book of our life. When writing YOUR story – make sure YOU are the one holding the pen. Too often we have other influence our personal decisions and what’s best for us thinking we need to do other things to make people happy – but stay true to YOU and your story! Your story is what connects people to you. OWN IT & be proud of your story you are writing! When you read your book one day, what do you want it to say?


Red heart Kasey

Are you a fan of hot or cold food?

I think we all know my answer to that one! Winking smile