Burpees, Muscle Ropes, & Mediterranean Food!

September 11, 2013 -
22 comments, add yours

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 cheese, berries, & honey chickpeas]

[Moroccan dish cooked with eggplant, cous cous, zucchini,
carrots, & tomato sauce with cinnamon, cumin,paprika, & ginger!]

[Sweet potato, Salmon, Cranberries, Elderberries, & spinach]

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 siteevery 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.


So the other day, my girl Jen had an interview close by on Monday so she is stopped over to do a workout! It was so nice to see her & it was perfect timing because I just received my lightningMuscle Ropes from the sponsored campaign I’m working on with FitFluential.


I could SO get used to Monday morning working out with Jen! LOOK at those arms of hers! SO strong. And that hair; um, can I get some of those natural curls please?

She is such a hard worker & inspires me every single time we hang out. If you haven’t read about Jen before, here are her posts! [Prepare to be inspired by Jen’s Weight Loss Journey] & [Jen’s Anniversary of Kicking a Habit While Kick Starting Her Life]. Life’s Most Thrilling Roller Coaster: Ourselves (Part One) & (Part Two).


[Always time for a lip freckle fish face.]

So many good ideas you can do with these ropes! Once the video is ready, I’ll be posting it, but until then I’ve got some images of exercises you can do! The first one is a Burpee Alternating Wave.


1 burpee followed by 10 alternative waves then repeat.

  • The Burpee part can be done differently.
  • In the picture, I am doing a half burpee where just my feet kick out & back in.
  • You could also do a full burpee where the chest touches the ground or you can add in a push-up in between!
  • Bring your feet back to a flat stance before beginning your alternating waves.


    • An alternating wave is when you alternate your arms and create small waves with the ropes.
    • To make the waves you’ve got to get low to the ground in an athletic stance.
    • Really use the whole body to create the POWER behind the movement.
    • The alternative wave is a quick movement with small waves.



Jen’s calves made an appearance Winking smile woo!

After our workout, we were ready to REFUEL with some Mediterranean eats.
One of my favorite local stops, Alladin’s!


We both got seared tuna salads with baba ganoush {obsessed} & raw veggies.


A close up of the rainbow veggies – SO good and so fresh!

It’s always nice to get a fun workout in and enjoy lunch with a friend! Jen is so motivating and one of the many reasons we connect so well is because we are both so honest about our stories & things we still deal with. We are able to open up to each other & a lot of the things we deal with our similar.


A lot of our topics always resort back to comparison. I think this is one of the main issues that we all deal with. Too often we look to others and instead of being inspired by them, we compare ourselves to them which then takes away from the love we have for ourselves.

I know that sometimes I slip into the comparison trap and it instantly takes away from the joy I have in my life. Jen and I talked about this & we both can agree that we all need to work on loving ourselves more & enjoying our lives and not compare how we look, what we do, or what we have in our lives to anyone else’s. We are all different for a reason.

Instead of comparing yourself to someone else, first find the joy you have in your life & accept yourself, & then look to someone else to be inspired or motivated. Don’t try and be 100% like that person because you were put on this earth to be YOU.

I always come back to my #betruetoyou motto because in life you are guaranteed one relationship and that’s the one with yourself. The more we compare ourselves to  others, the more we take away from the joy we can feel with ourselves and our accomplishments.

Be proudly you & let others around you inspire you with their stories of being themselves.


Red heart Kasey

Have you ever done a workout with ropes?


Have you ever fallen into the comparison trap?
What did you do to get out of it?