I mean if you insist. {Progenex + Tuna Cakes!}

by Katelyn Block on July 31, 2012 · 29 comments

When Progenex hands you mocha-flavored stuff….

You drink.

Talk about a pleasant surprise. You want me to drink this? I mean if you insist.

Reasons I love blogging and CrossFit: Yummy things in my face. All. the time.

Like Chipotle. Tonight in the middle of CrossFit, it started to pour and hail at the same time. Sideways. This continued for a couple of hours and resulted in a loss of power. Insert: Take-out. I’m not complaining.

Sidebar: I’m still sitting in my workout clothes because I wanted to blog. I just love you guys too much. My sister is also playing boy band music right now and I really don’t want to drown that out with the sound of water. What can I say, I’m a sucker for 90′s jams.

Another exciting endeavor: I made tuna cakes today!

Like crab cakes but BETTER. And by better I mean they have three ingredients and take approximately five minutes to make. And by better I also mean less fancy. Whatever, put ketchup on ‘em.


Super-Simple (Three-Ingredient!) Tuna Cakes

by Katelyn Block

Prep Time: 2 minutes

Cook Time: 3 minutes

Keywords: saute fry bake appetizer entree side snack gluten-free high protein low-carb low-sodium nut-free soy-free sugar-free paleo tuna

Ingredients (4 small tuna cakes)

  • 1 can tuna
  • 2 egg whites (or one whole egg)
  • heaping TBSP coconut flour
  • spices: sea salt and onion powder


  1. Open and drain can of tuna, then put in small mixing bowl.
  2. Add coconut flour and spices. Stir.
  3. Crack eggs and add to mixture, combining thoroughly until a good “dough”-type texture is formed.
  4. Heat a small frying pan on medium-high, and add coconut oil.
  5. Cook cakes about 2 TBSP at a time, about 3 minutes on the first side and then 1-2 on the second side, until both are golden brown and firm.
  6. Enjoy with: Aioli, ketchup (guilty), avocado/guac, hot sauce, or on top of a salad // in a burger.
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Make these now.

In even cooler news: I made shoes today. And they’re HOT.

Talk about the ultimate birthday gift EVER. Thank you Mom and Dad. And Reebok for making these beauties a reality.

Can’t you just see these neon beauties on my feet? They even say BLOCK on them. Oh my God. Literal fitness // shoe geek-out right now. The next 14 weeks are going to be torture. (yes, that is how long custom shoes take to get here. until then, I’m buying myself a solid pair of these. amen.)

FitFluentials, can I get a heck yeah?

Enough about my shoes. And things I put in my belly. Tell me:

What shoes do YOU wear to workout?
Are you loyal to a protein powder? Which brand/type?

p.s. I didn’t forget. Food porn coming your way. This stuff was just too exciting, I had to share my protein powder // shoe obsession with you.

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{ 27 comments… read them below or add one }

Melissa Love July 31, 2012 at 9:16 PM

I just got my custom CrossFit shoes this week and wore them today!! They are FABULOUS! Totally worth the wait!! You can see mine on my page if you want – CRAZY bright!


Katelyn Block July 31, 2012 at 9:21 PM

STALKING NOW. #loveshoes


Courtney July 31, 2012 at 9:53 PM

I NEED SOME NEON CROSSFIT NANOS. Can your parents adopt me and pretend it’s my birthday too? Aren’t we twins separated at birth?! Also, Mocha anything is delicious. And everything is better with ketchup.


Kat July 31, 2012 at 9:55 PM

I got the neon yellow and turquoise CrossFit Flex Nanos (didn’t want to wait for the custom ones but SO JEALOUS now that I’m seeing yours) and I switch those off with my brand spanking new pair of bright blue Nike Frees, which I prefer for days with more running. I kind of wish I could own like a million different pairs of neon CrossFit shoes and wear a different pair daily…


Katelyn Block July 31, 2012 at 10:35 PM

Are the Frees good for lifting? I’m looking into a pair of those as a second!


Kat August 2, 2012 at 10:10 AM

Saw that you got a pair of Frees! I definitely overall prefer the Nanos for lifting because they’re so flat and low to the ground so I feel super stable in them, but I’ve found that the Frees do the job well enough for lifting (I still feel stable, just a little less barefoot-like) and are better for WODs with lots of running or any sort of high impact cardio (jump roping, box jumps, etc.).


Andrew Roberts July 31, 2012 at 10:29 PM

I have the neon green CrossFit Nano 2.0s and a pair of INNOV-8′s that I switch between. The next pair of shoes I need to get are olympic lifting shoes. As far as protein, I really like PROGENEX Belgian Chocolate. It is the best taste protein I have ever had and I mix it with a bit of coconut water usually post workout. I would also recommend Stronger Faster Healthier’s protein as well. Have had some friends that have tried it and really like it.


Katelyn Block July 31, 2012 at 10:34 PM

Are you a fan of the Inov-8′s? I’m considering buying a pair and doing the same.


Andrew Roberts July 31, 2012 at 10:47 PM

Love the Innov-8′s since they are much more narrow than the CrossFit Nano 2.0′s. They fit my feet a little bit better and are more of a minimalist shoe. I like both of them very much and they work well for any met con, lifting, or any CrossFit work. Those are some sweet Nanos you are getting! Love the blog and you are very talented


Katelyn Block July 31, 2012 at 10:51 PM

Also… thank you!


Jamie @ getalivingsense July 31, 2012 at 10:29 PM

Um it’s really been frightening me how much of twins we are lately…I may or may not have spent a good hour (or two?) at work today on the Reebok website building my custom dream crossfit sneaks! I have yet to purchase though..14 weeks, holy how that’s FOREVER! I love yours though!!


Becca July 31, 2012 at 10:32 PM

Tuna cakes are my favorite food but I make them a bit differently… can of tuna, one whole egg, and saltines and I fry them up in oil. Hey, I’m from the South. ;) My mom has made them since before I was born because she didn’t like the taste of salmon and I think they are the best food ever… :)


Christie July 31, 2012 at 10:45 PM

New reader to your blog and absolutely L O V E it. So amazing how perfect your website is for my life/goals. Keep it up! College girl loving a healthy lifestyle right hurrrrr.

Favorite long distance running shoes have got to be Mizuno wave riders (my Chicago Marathon shoes!)
Favorite “gym” lifting shoes= nike frees/ new balance w890v2. Cute, colorful, + comfy!

In search of a new pair soon though… Any suggestions for a short distance running shoe as well as one that is good for a hard leg day in the gym?


Katelyn Block July 31, 2012 at 10:54 PM

I used a pair of Nike’s forrrreverrrr. Not sure what make // model, but I’ve been using them for everything and legit need a new pair so bad. I’m going to Dick’s tomorrow!

p.s. SO glad you stumbled here! I’m always glad to be a motivator and have YOU motivate me as well. Love!


Christie August 1, 2012 at 8:27 PM

Thanks! Let me know if you pick up a pair of Nikes.

Forgot to PPS you: congrats on going for your cross fit goals! The first video I watched on your blog was the cross fit tears to your eyes post. Awesome to be so passionate about something. I am currently debating on keeping with my student fitness pass at my college or join a gym that is local but a little bit more hardcore….like me :) Thoughts? Pros to school rec= on campus/ early & late night hours…Pros to local gym= awesome classes (including cross fit)

Mehh dilema.


Katelyn Block August 1, 2012 at 8:38 PM

Just did! Check out tonight’s post :) They’re NEON <3

And girl… you know me. I’ll ALWAYS advocate for the CrossFit.


StoriesAndSweetPotatoes July 31, 2012 at 10:47 PM

I’m totally going to try this with salmon too. Pinned it ;)


Purely Twins July 31, 2012 at 10:48 PM

love the colors in the shoes!


Ashley July 31, 2012 at 11:13 PM

Love the Nanos! I’d love to get a custom pair, but I’m pretty sure I couldn’t wait 14 weeks!!
I wear a NewBalance Minimus for CrossFit. I don’t LOVE running in them – but everything else. LOVE LOVE LOVE. I’d love to get a second (and third) pair of them (in the other colors, of course!).

The only protein powders I’ve tried are Click and Dymatize Iso-100. I like the Click because of the coffee taste. The Dymatize is alright. I usually use it for a smoothie base. I’ve yet to find a protein powder that I LOVE LOVE LOVE.


Andrew Roberts July 31, 2012 at 11:39 PM

Consider PROGENEX or Stronger Faster Healthier. Yes they are a bit pricey, but they are extremely worth it. Most CF gyms carry some PROGENEX samples, so ask a coach for some.


Alex Bridgeforth (@alexbridgeforth) August 1, 2012 at 1:54 AM

Are they plant based? do they have a plant based product?


Andrew Roberts August 1, 2012 at 1:34 PM

No the Stronger Faster Healthier is a grass-fed whey isolate and PROGENEX is nearly the same. Are plant proteins your main source of protein?


Alex Bridgeforth (@alexbridgeforth) August 1, 2012 at 1:54 AM

What shoes do YOU wear to workout? —– I rock the New Balance MT20 “Minimus Trail” or I wear my VIVOBAREFOOT Neos. Love them both, extremely minimal shoes and they help with balance as well.

Are you loyal to a protein powder? Which brand/type? —– Well I am loyal to a plant based protein. I really liked the Vega Sports Protein but it was pretty expensive so now, I’m getting the Plant Fusion Protein.


christy August 1, 2012 at 5:17 AM

I work out in my Adidas or Vibrams. Vibrams are for my lifting days. (:


Courtney August 1, 2012 at 5:38 AM

Looks like you had a great birthday! :) I usually run in my go-to Asics running shoes but do all cross training in Nike Frees because it doesn’t require as much support. Your new shoes are awesomeeee!


Danielle @ Clean Food Creative Fitness August 1, 2012 at 8:23 AM

Love the sneakers!!!! I have the old nanos and absolutely love them but am dying to get a pair of new ones!!! I’ve designed several just haven’t ordered them yet ;)


Becki @Fight4Wellness August 8, 2012 at 10:35 AM

The tuna cakes sound delicious and so simple! Gah, I can’t wait to try them! I think I may give quinoa flour a try rather than coconut (just because that’s what I have on hand).


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