Health & Fitness, inspiration

Yes, You Can!

“Do one thing a day that scares you” -Eleanor Roosevelt

Recently, I discovered that doing something that takes you out of element, challenges you, and scares you truly helps you grow.


I have never been known as an athlete. As a child, I basically tried every sport in the books and never developed the talent, skills, or coordination to really succeed. I always had a good spirit and got my teammates pumped up and excited, but I was known as the benchwarmer.

I always was one of the last people to finish the mile run in gym class, and never first chosen for kickball teams at recess. I was still a physically active child, who played outside, enjoyed riding my bike, and being at the park; but I never was considered “sporty” or athlete in the making.

When high school rolled around, I felt pressured to be involved in sports because I thought it was “the cool thing to do”. It was ultimately a disaster, I bounced around activates from year to year, never really finding a place where I felt like I fit in and could succeed in.

From cheerleading, to golf, to show choir, I gave everything a shot. Yes, I did like being a part of these teams and activities, but at the heart I felt disconnected, not good enough, and sometimes embarrassed at my lack of ability.


Towards the end of my high school career, I started to take up yoga and going to the gym. I feel in love with hot vinyasa flows, and yoga sculpting with weights. For about two and a half years I made yoga apart of my weekly routine and it worked well for me. For once, I finally considered myself capable of being good at a sport or activity.

Now that I am halfway through my college experience, I have begun to experiment more with weight lighting, cardio, boot camp classes, and cycling. I am constantly trying new group fitness classes and exploring new exercises in the gym.


My point in sharing the history of my athletic ability and fitness journey thus far, is to tell you that you CAN do anything you put your mind too. Don’t let the stigmas created by society limit you. Don’t let your pass define you. Just because you have always been “known” for being a certain way, doesn’t mean you should live up to that name.

I was never the athletic girl growing up. I was never confident in my physical abilities.

I let myself be just the benchwarmer. I let other people’s opinions get to me. I let the degrading words bring me down. I told myself I wasn’t good enough and I never pushed myself past it. I never believed in myself.


Now here I am, doing all the things I never thought I could do because I finally realized that I only lack the ability, coordination, and skills because of my limiting thoughts, unwillingness to work harder, and fear of what others will say.

I discovered that doing something that takes you out of element, challenges you, and scares you truly helps you grow. I’ve pushed myself harder to prove to myself that I am not just an uncoordinated girl who can’t do it. I am no longer scared that I may embarrass myself or that I may mess up and be known as a joke. I finally broke down the all mental barriers that have been up for as long as I can remember.


I am confident in my physical capabilities. For once in my life I am setting and achieving athletic goals. Never in a million years did I think I could lift more than 20lbs at a time, run a 15K, or even touch my toes.

It is amazing to what the body can do when you open your mind up to the possibilities.

So, go ahead… break down your personal barriers and limitations and challenge yourself to overcome what scares you the most. You may discover a new passion or talent, or even a love for something you never knew existed.


The Power of Positive Affirmations

People often ask me how I constantly keep my energy high and my attitude positive.  I am often told by my peers that I have an uplifting spirit and good-hearted vibe that is contagious.

Truth be told, I am so enthusiastic about life because I truly love what I do and enjoy where I am at. I embrace the challenges, work through the hardships, and take the time to be thankful for all aspects of my life.

I am aware of my emotions. I fully embrace the feelings that arise within me, but I do not let them control me. Personally, positive affirmations help when I am feeling weak and need to be reminded that I am strong. The emotions and attitudes where I find myself in need of a pick me up include:

  • Fear
  • Doubt
  • Jealousy
  • Frustration
  • Sadness

When I find an affirmation that motivates me and makes me smile, I can’t help but write it down, share it with my followers, and save the photo. I repeat it to myself over and over again until the uneasy emotions settle.


I use positive affirmations to redirect myself back to the light inside me. When the light is burning bright inside me, I can’t help but radiate it to those around me. Everyone can feel this way and I am passionate about helping you realize it.

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Some of my “go to” accounts that I use as resources to help me remain positive!

Find what helps you and share it with others!

Health & Fitness, My Life

The Universe Has My Back!

Where do I begin?! My body is fueled with a whole new energy, my soul is on fire and filled with passion and possibility, and my mind has endless thoughts of love and gratitude.

I truly feel like I am carrying myself in a whole new light, feeling a way I have never felt before. I am growing every day and becoming a stronger, happier, smarter, and caring young woman. WHICH IS CRAZY TO BELIEVE!! Whether you know me well or not, my mindset and outlook on life has changed drastically in the past few years.

Life has thrown various obstacles in my direction and I used to feel defeated, angry, and annoyed. I always used to ask myself, “Why is this happening to me?”, “What did I do to deserve this?”, “When will I catch a break?”.  Little did I know that a shift in my perception and outlook on my situations and surroundings can transform the way I look at all aspects in my life, good and bad.

Though I am early on my journey, working towards a bigger goal and something greater than myself, I am experiencing a time of change. I have started to read more, explore new ideas, and just open my heart to all the great resources around me. I have begun to collaborate with others, share my interests, and express my thoughts.

A powerful and inspiring book, The Universe Has Your Back by Gabrielle Bernstein really sparked the light inside me.  This book unlocks a whole new world of thought. Whether you consider yourself a spiritual person or not, the tools in this book (when you surrender yourself to the possibilities and commit to the experience) unlock treasures of the mind, body and soul. A book filled with advice, meditations, and prayers that remind each of us that we are loved and we are worthy of success.


I have read this book back to front twice in the past month; taking notes on things that speak to me and practicing the mindful exercises.  I do not want to spoil the reading experience for anyone. But, I do want to share my biggest take-a-ways from the incredible and inspiring words written by Gabrielle Bernstein.

“I take responsibility for the world I create by making love a habit and I nurture the connections on a daily basis.”

This quote written in the first couple pages of the book really hit me hard. Through working with ivivva by lululemon, I have been taught to practice personal responsibility to lead myself and others in a more valuable way.

Personal responsibility has been a leadership practice I have grown strong in. To open a book f(or like the first time in years) and have it talk about personal responsibility for every thought, word, and action in our lives had me hooked. Gabby introduces the simple, but challenging concept of leaning towards love in every aspect of life. It is her way of saying, “everything after “I am”, creates.”

“This is my mission: to guide you to choose love no matter what so you can turn all obstacles into opportunities for spiritual growth.”

Choosing to love in every situation in life is a difficult, but possible thing to do. Gabrielle makes such a great point saying that each of us need to let go of all outcomes. When we focus on the outcomes and what “should” happen, we get caught up in a mentality that is controlling and manipulative.

This spoke to me because I am such a huge planner. I like to schedule my days, even to the hour sometimes. By focusing so much on what I “should” do, I lose all opportunities to live and enjoy the moment I am in. The mission stated above really reminds to be open-minded throughout my day and to not get so caught up in the outcomes. I can only control the here and now.

Committing to your faith statement followed by the mantra, “I trust in my connection to the universe and I have faith I’m being guided.”

There is a chapter in this book where Gabrielle invites the reader to create a faith statement. She challenges us to write whatever comes to our mind at first and not to over think it.  A faith statement is a simple statement of your beliefs. You recite your faith statement to yourself in your moments of fear, doubt, and uncertainty. It guides you back to living through love.

My faith statement:

“I believe in all possibilities through love. When my mind, body, and soul are connected to the universe anything is possible. I live in the moment, seek positivity, and explore freely. I am in charge of who I am and what I want out of life. I live in love, through love, and as love. I believe in myself and I know that I am enough.”

“We are made to feel “less than” without this or that possession. We use judgement to avoid the feeling of our own inadequacy, insecurities, and lack of self-worth. It can feel easier to make fun of someone for a perceived weakness than to look at own sense of lack.”

When judgement is discussed throughout the book I found myself tense. I struggle with judgement of others and myself. Today, we are surrounded by the values of status, look, and material wealth. We all fall trap to pointing out what separates us from one another.

I found myself returning the sections on judgement repeatedly, and reflecting on the choices I have made. Judgement creates a lot of problems for myself. It limits me, fills me with fear, and crumbles my confidence.

The key to overcoming judgement is shifting your perception to compassion and understanding. Compassion and understanding unify, connect, and make us feel whole. It is all about connecting to our oneness. Oneness leaves us with no feelings of better than or less than; it is our true nature. It aligns us back to living through love and trusting in the universal energy that lays deep inside us.

“We should be grateful for all situations that make us uncomfortable, because without them we would not know there is something unhealed in us.”

Gabrielle words in this section raised goosebumps all throughout my body. My senses were tingling as she discussed her feelings of trying to battle between her ego and humility. Through discomfort, we are lead back to the truth. We have two paths to choose in all situations; follow the ego or follow humility.

When we surrender ourselves to the path of humility, we fall into the hands of the universe. It allows us to embrace our inner power and the great magnitude inside us that allows us to live truthfully.  It brings us back to the purpose of life; be love and spread love.

The Universe Has Your Back by Gabrielle Bernstein is a book I recommend to everyone to read no matter what point of your life you are in. We all have mental blockage that prevents us from being the best version of us.

We all have fallen trapped to living in fear over love. This book works with you to shift your thoughts, words, and actions to a more joyful life experience. When you surrounded yourself to the love deep inside you and all around you, life offers you so much more. I have seen a total shift in myself and I believe that every one is capable of achieving the same feeling.

Give this book a read and I promise you, you’ll see that the universe does have your back. Thanks Gabby for helping me become a #spiritjunkie

Gabrielle Bernstein Instagram

Gabrielle Bernstein Website

Health & Fitness

Breakfast Sandwiches Are My Favorite!

If you are anything like me, you spend your days constantly are on the go-go-go. I am the type of person who wakes up ten minutes before I need to leave for work and throws myself together as quickly as possible then runs out the door.

Busy bee’s like me often stop at drive through places like Dunkin Donuts, Starbucks, and McDonald’s for breakfast sandwiches they eat on the go. BREAKFAST IS THE MOST IMPORTANT MEAL OF THE DAY. What one decides to eat at the start of the day reflects the type of day they may have and the attitude they carry.

Meaning… if you put “bad” in, you get bad out. For example, if you go the Dunkin Donuts and order a bacon egg and cheese on a bagel with a side a hash browns, you are fueling your body with grease, preservatives, and saturated fat. This can result in a feeling of heaviness along with decrease energy levels, which won’t help you get through the workday.

I was inspired to create my own type of breakfast sandwich that is filled with whole and filling foods that will fuel my body in the proper way and help me get through the day. It is SO SIMPLE to make, and it will save you time and money because you won’t have to make a trip to the drive thru in the morning.


This sandwich is vegetarian friendly, dairy free, nut free, and gluten free! It is jam packed with flavors and can easily be made in bulk.  I prepared enough for the entire week stored in the freezer for quick reheating so I can grab it and run out the door.

What’s nice about this breakfast sandwich is that the ingredients can easily be substituted and adapted to create your own that you will love and enjoy. I am going to share with you what I used, but feel free to explore the possibilities in your kitchen.


First things first, get out all the ingredients you’ll need. I used:

  • Cauliflower
  • Broccoli
  • Carrots
  • Orange peppers
  • Soy cheese
  • Vegan cheese
  • Gluten free bread
  • Eggs

Using various vegetables is important to me. I am constantly finding new ways to sneak veggies into meals I already love without making them bland and boring. This sandwich is heavily vegetable based. Eating vegetables for breakfast is a smart thing to do because they are filled with various vitamins and minerals essential for brain activity. Therefore, one’s concentration and awareness will increase. Perfect way to put good in so you get good out!


Now that your ingredients are out, there are a few things you need to do before you start preparing your sandwiches.

  • Find a baking dish or muffin tins you want to use. (I got creative and use dough rings as my mold because they were a similar size to the gluten free bread I was using)
  • Preheat your oven to 350 degrees
  • Get out proper materials for vegetable cutting along with a bowl to crack your eggs into


 The fun can begin since you finished your prepping! Follow these simple steps to create your own filling and healthy breakfast sandwich.


Step 1: Cut and chop all your veggies into small pieces. Depending on how many sandwiches you make, the number of veggies needed differs. I simply eye balled it. I used a handheld chopper which made it quick and easy!

Step 2: Fill your molds completely with the veggies! DON’T pack them in tightly, you want some air left in your molds. If you cut too many veggies like me, just freeze the left overs for next time!


Step 3: Crack your eggs into a bowl and whisk them around. (I used five eggs for a total of six sandwiches)

Step 4: SLOWLY pour eggs into veggie molds. It takes a few seconds for the veggies to absorb the eggs and if you pour too quickly it will overflow. (I learned this the hard way!)

Step 5: Sprinkle some vegan and soy cheese on top. Taste like cheese but it’s non dairy!

Step 6: Place in the oven and set timer for 12 minutes! Depending on oven, times may vary! Make sure you watch them, once the cheese has melted you can remove from oven.

Step 7: Let the egg and veggie molds cool and settle.


Step 8: Prepare your bread of choice! I used gluten free whole grain bread and decided to not toast it, but toasting it is totally an option

Step 9: Put your sandwiches together then wrap in freezer protected storage. You can freeze them for up to a week!


Step 10: When you are ready to eat unwrap and reheat sandwich in microwave for about a minute! I topped mine with avocado. (:


This creation of mine was influenced by the thousands of Pinterest ideas, along with my love for egg sandwiches. Meal prepping is a new concept for me and I am learning that the possibilities are endless.

It is so important to eat a proper breakfast and I wasn’t doing that on my busy days. By taking the time on Sunday afternoons to prepare myself meals that will get me through the week has taken so much stress off my shoulders. I only have to clean up my mess once a week, I am saving myself money, and I am providing my body with proper nutrients!!!! Talk about living the dream!

I hope this gives you inspiration to try my recipe and make it your own! Enjoy.

-Kasey Elizabeth


Health & Fitness

An inside look at my eating habits

People often ask me questions about my diet and the things I eat. The questions arise due to my various allergies and sensitivities. Many people are just curious how I maintain my habits as a super busy college student.

First things first, I do not do any extreme diet plans or health fads, BUT by default I must avoid various foods because my body has reactions to them. Here is a little inside scoop on my allergies and common foods I eat.

When I was in third grade, I developed anaphylactic allergies to tree nuts and shelled fish. As a result, I carry an EpiPen with me because if I ingest these foods my face will swell, I’ll break out in hives, and my throat closes. NOT FUN AT ALL. I avoid these foods always.


When I was a sophomore in high school, I was diagnosed with Celiac Disease, which is an autoimmune disorder where the body rejects gluten. Gluten is a protein found in wheat, barley, rye, malt, and (some) oats. My body’s cells were attacking each other causing awful and painful skin rashes, hair loss, weight loss, and digestion problems.

At first not eating breads, pastas, and various carbs was hard, but gluten free options are becoming more assessable in grocery stores and restaurants. I must be cautious about cross contamination because it can make me sick.


In the past couple months or so, I have been working on limiting my dairy intake. I found myself consuming more dairy daily than recommended and it often left me bloated with stomach pains and bathroom issues.

Since then I have been working towards completely cutting dairy out of my diet starting with replacing milk with almond milk (almonds aren’t tree nuts so I can eat them) and cheese with soy or vegan cheese. I also regret every time I eat ice cream so I started to substitute with coconut ice cream and it’s so yummy!

Some other conscious choices I make include not drinking any soda and limiting sugary juices. I consume alcohol very rarely. I drink coffee maybe once a week. I try to not eat a lot before bed.

It drives me a bit bonkers when people say things like “I wish I had your allergies, it’s like a forced healthy diet!” or “how do you stay so skinny!” and “do you even eat?”


Truth be told, just because I have various allergies and sensitives doesn’t make me automatically “healthy”. Gluten free substitutes often have higher calories and fat than its regular counterpart.

YES, I DO EAT AND IT’S OFTEN. My favorites included: Lucky Charms, sugary candy, fruit snacks, Italian ice, French fries, Frappuccino’s, various Frito-Lay chips, tater-tots, tacos, fried rice, and sushi. The difference is I eat these things in moderation. (most of the time!)

In all reality, I just try to eat a simple balanced diet that we all learned about in elementary school. Eat lots of fruits and vegetables, then protein and grains, along with fats, oils, etc.


I do not count calories. I eat breakfast every day. I drink tons of water and kombucha. I take a women’s multivitamin.  I eat when I am hungry, no starving myself here!

I really don’t have any secrets. I am just conscious about what I eat. Whether I am preparing food at home or going out, I take the time to make choices that will make my body feel good. It isn’t always easy, but taking the first step and creating a plan will help.

I do indulge in my favorite unhealthy foods, but I do my best to balance my diet with nutritious and filling foods.

(images found on google)


Coming Soon! Simple and quick meal prep for busy bees like me!