Cassey Ho's Blog, page 104

Do you have a strong woman in your life? GIVEAWAY TIME!

Hey guys!

Mother’s Day is coming up and I’m trying to be a good daughter by planning a lil trip for my fam this weekend! Actually, Jackelyn pushed me to stop working on the weekends and she’s helping me get everyone together. I got us a cool AirBnB on the beach!

My mom loves the ocean and sunsets so I think she’ll enjoy it. She works so hard taking care of the family, so I really wanted to surprise her with something special.

Do you guys think I should vlog it? Maybe take some photoshoot pics? Either way, it should be a good mini vacay with the fam. I hope we don’t end up just yelling at each other the whole entire time….I’m going to try to instill the relaxation vibes as soon as we get there! :D

Mother’s Day.

Obviously a day to honor all the mama’s in the land, but also a day to send love to ALL the strong women in our lives too. One of my good friends from high school just gave birth to her first baby boy today! It is SO CRAZY what women can do. WE MAKE HUMANS.

WHAT.

I’m making an effort to spend more time with my girl friends this year because they make me happy. I’m fortunate to be surrounded by beautiful, positive, smart and talented ladies like these…

Last night when I was at UC Riverside teaching a POP Pilates Class and doing a Q&A, one of the questions asked was “How does it feel to be a part of the Girl Love Squad?” Hahaha – I didn’t even know our friend group aka “squad” had a title. But I guess it does now and I’m ok sticking to it!

The squad consists of Rosanna Pansino, Lilly Singh, Justine Ezarik, Lindsey Stirling, and me! We naturally formed a bond when we all went to dinner together and started connecting over discussions regarding business, YouTube, boyfriends, managers, and being our own girl boss etc. I love that we all have different talents and bring something unique to the table in a humble and grateful way. So to answer that POPster’s question on how I feel about being part of the Girl Love Squad…I honestly feel…included.

I know that is a weird thing to say but I’ve never been “popular” and I always have felt left out when it came to social activities. But now, I feel like I have friends who get me, accept me, and respect me. It’s a really nice feeling :)

But also!! I feel like I am a real life Sailor Scout out to fight evil and promote happiness!

Hmm, actually I think these Disney princesses are much more accurate. 

BTW…I am working on a new Disney Princess sketch for you guys that focuses on DIETS. I think you will love it! Hopefully it’ll come out by the end of the month if we get everything together!

I really hope you guys are CHOOSING to surround yourself with inspirational friends who encourage you to be better versions of yourself everyday. Get rid of that negative, competitive attitude that many women have towards each other. Choose to LIFT each other up and help each other GROW, instead of tearing each other down. Learn from each other. Be kind to each other.

On this planet, we all have this one life to live. So choose to make it the best, most positive experience. It starts with people. And it ends with love. We all want to be loved, so choose to give love to someone else. It’s the best gift anyone can give.

Now…in honor of Mother’s Day, I’m giving you a chance to win this POPFLEX x PIIT28 prize pack for you AND another strong woman in your life! That means I’m giving away 2 of these prize packs!

POPFLEX x PIIT28 Prize Pack:

$100 gift card to popflexactive.com
PIIT28 Transformation Pack ($99) which includes:

PIIT28 1.0
PIIT28 2.0
PIIT28 3.0
The 28 Day Reset

The Rules:

Comment below and tell me who you’d give the Prize Pack to and why she deserves it.
Begins today and ends 10am PST on Mother’s Day, May 14th, 2017.
Winner will be announced on this blog post on Mother’s Day!
Open to all POPsters internationally.
1 comment = 1 entry. Enter as many times as you would like.

 

Now go shower the LOVE in the comments. Share the gift of health, fitness, and fashion (c’mon don’t we all love clothes!!??) with another strong woman in your life. I cannot wait to read all of your submissions! Good luck!

It’s Gonna be May! May Workout Cal that is.

Oh gosh how I love being able to use this gif once a year! I was actually reading a Forbes article that says that at the beginning of each May, N*SYNC gets a huge boost of views on YouTube thanks to Justin Timberlake saying “me” with a slight twang.

So, y’all in the spirit of my favorite 90s boy band: “IT’S GONNA BE MAY.”

The new May Calendar is gonna throw you for a spin!

It’s different than all of our past calendars because it’s preparing you for PIIT28 – my Pilates Intense Interval Training program. This means short bursts of intensity, rest periods, and your workouts will be under half an hour every day (unless you’re doing a stretch video afterwards)!

I think you’ll really love the change in pace, the short workouts, and the extra sweat! You may find that this is JUST the SHOCK your body needs to really get strong and agile.

Check it out:

Download Linked PDF  |  Download Hi-Res JPEG

So here’s how it works:

Download the calendar above! If you download the linked PDF, you can just click on the video of the day and it will take you straight to YouTube without having to search! If you want to save it as your desktop background, download the hi-res JPEG!
Each day has a muscle group focus so that you can switch off throughout the week, not overworking any part of your body.
You’ll notice that most workouts have “4x” or “3x” next to the video title. This means I want you to do 4 rounds or 3 rounds of that video in one workout session.
Fridays are for food and flexibility! That is why you’ll see me linking to some food videos as well as stretch videos. It’s your rest day!
Remember to check off the boxes as you go!

And if you want to advance to PIIT28 after this calendar, I’m giving you an exclusive coupon code “sweaty15” for $15 off my Transformation Pack which includes all of the PIIT28 programs plus The 28 Day Reset!

And if you finish the PIITSTAGRAM 1.0 challenge…I’m gonna send you the official PIIT28 Completion Top!

Each one of these ladies put in their time, sweat, hard work and earned their right to this top because it can NEVER BE BOUGHT. Congrats to @popster_kagami, @tiffanydoespiit28, @mikaelastinkypiit, and @lean_like_a_green_bean.

I want you to use the May calendar to get stronger, to get leaner, and to find your most confident self! Be sure to follow other POPsters on IG and become active in the community. Just look up the #blogilates, #popster, #poparmy or #piit28 hashtag. It’s really amazing how much more effective the workouts are when you have a supportive, genuine network around you. And trust me…these are some of the most AMAZING people you will find out there.

After you complete the May cal, you’ll be ready to tackle PIIT28 in NO TIME!!!

The code for $15 off the PIIT28 Transformation Pack (Reg or Vegan) is “sweaty15” and it expires May 31st, 2017.

Love you so much!! And have a STRONG START to your May!

Healthy, Sweet & Savory Breakfast Ideas!

Hey Guys!

BREAKFAST! It’s pretty much everyone’s fave meal of the day. It gets your metabolism going first thing, fuels a.m. workouts and stabilizes your blood sugar after a night of fasting. But things can get tricky on the 28 Day Reset because most of the grab-and-go breakfasts you’re used to may not be the most nutritious options!

That’s why I just had to come up with a few new Reset-friendly ideas for you, because I hate the thought of you dreading the mornings just because breakfast has become a bit more complicated. There are two sweet and one savory, so there’s something for everyone!

Here’s the low down on what we’re making:

Healthy Eggs Benedict: Looks fancy, but it’s easy to make! I’m super excited to share my new favorite thing with you: polenta! You can buy organic tubed polenta from the grocery store and it gives you all the satisfaction of bread, but without the gluten or too many carbs. It’s SO GOOD!

Cherry Almond Pudding: It is basically a blended overnight oats recipe and ends up with a pudding-like texture. You could experiment with all type of flavor profiles on this one too!

Simple Apple Pancakes: Can’t do a breakfast video without pancakes, can I? These can be made in bulk and refrigerated, if you like. Skip the syrup and use cinnamon and nut butter, or top with a little applesauce to keep these Reset-approved.

Let’s get into it!

HEALTHY POLENTA EGGS BENEDICT

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 10 min

Total Time: 10 min

Ingredients:

2- ½-inch slices prepared tubed polenta
1 tablespoon nutritional yeast
1 tablespoon Mrs. Dash garlic seasoning
Sea salt and pepper, to taste
2 slices avocado, lightly mashed
2 eggs

Method:

Place nutritional yeast, seasoning and salt and pepper in a shallow dish. Coat each side of polenta with cooking spray and dip into seasonings on both sides.
Heat a small pan over medium heat. Coat with cooking spray and add polenta. Cook two minutes per side, then plate. Lay avocado on top.
Bring a small-medium pot of water to a boil. Crack one egg into a bowl, then carefully slide it into the boiling water. Repeat with second egg. Poach for 3 minutes and remove with a slotted spoon.
Lay egg over avocado, and serve. Top with any extra coating, fresh chives or additional nutritional yeast, if desired.

Nutrition Info:

Calories: 340 | Protein: 24g | Fat: 18g | Net Carbs: 21g | Fiber: 7g

SIMPLE APPLE PANCAKES

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 5 min

Total Time: 8 min

 

Ingredients:

2 eggs
3 tablespoons unsweetened applesauce
2 tablespoons almond flour
2 tablespoons coconut flour
½ teaspoon baking powder
½ small apple, spiraled or chopped
1 teaspoon nut butter
Pinch cinnamon, optional

Method:

In a small bowl, whisk together the eggs through baking powder.
Heat a griddle or pan over medium-low heat and coat with cooking spray. Reduce to low heat.
Using a small measuring cup, scoop batter to make two pancakes. Cook for 2-3 minutes per side, or until firm and cooked through.
Top one pancake with nut butter and cinnamon. Place the other on top and add fresh apples and more cinnamon.

Nutrition Info:

Calories: 369 | Protein: 21g | Fat: 22g | Net Carbs: 16g | Fiber: 10g

CHERRY ALMOND PUDDING

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 5 min

Total Time: 2 hours to overnight

Ingredients:

2/3 cup non-dairy milk
1/3 cup frozen cherries (plus more for topping)
1/4 cup rolled oats
2 tablespoons chia seeds
1/2 – 1 teaspoon almond extract
Stevia, to taste
1 tablespoon slivered almonds

Method:

Add the milk cherries, oats, chia, extract and stevia to a mini blender and process until smooth. Refrigerate to allow time to thicken.
Before serving, top with almonds, and more cherries, if desired.

Time-Saving Tip: Double or triple the recipe and portion out into three jars to have snacks or breakfast all week long.

Nutrition Info:

Calories: 351 | Protein: 10g | Fat: 15g | Net Carbs: 46g | Fiber: 14g

 

Ok guys, which one do you like best!!?? And also, I’m planning my next Cheap Clean Eats video now…any suggestions on what you wanna see me make?

Turning Hate into Love

Hey guys!

Yesterday as I was closing the doors at Blogilates HQ,  getting ready to go home, I noticed something weird on our building:

Grafitti!!! UGHHH!!!! How could someone do this!? What does it even say? What does it even mean? “WR?” And if you were gonna tag my building, why didn’t you at least paint something cool!?

Because I didn’t have the original bucket of paint that was used to color this building, this wasn’t going to be a simple paint-over job. If I wanted to coat over this small area…I would need to coat over all two stories of the building! So I got to thinking…how can I use this as an opportunity to create something cool?

Then it hit me. Let’s turn hate…into love.

Why don’t I paint a big ole heart over it?

I went to Blick Arts that night to buy a big paint brush and then I started mapping things out. I would need to essentially paint a mural! I remember learning a little bit about murals a kid. You have to grid out the area you want to paint on paper beforehand in order to translate that onto the wall. So that’s exactly what I did here! I’m lucky the building already had a natural grid for me!

I then used pencil to draw the big heart on the actual wall. Once that was done, I grabbed a half full paint can of Blogilates Pink and got ready for my first gig as an official mural artist!

I grabbed some old clothes, put my hair up in a bun, threw on sunglasses and started tracing the outer edges of the heart first. I was really careful not to get any paint on the ground, my shoes, or myself! Some random people walked by and asked me if this was for breast cancer awareness, but I just told them that I was turning hate into love :)

This was what it looked like after 1 coat of paint! Not bad huh? The Blogifam came down to check on me every once in a while to see how I was doing! Good thing they did though because I had some odd interactions with some pretty odd people on the street. One tried to take pictures of me for “street art inspo” (yeah right), one tried to scam me into buying something, and another one yelled at me for not taking his business card even though both my hands were full! I just painted on and ignored the weirdness, which is usually what I do when I don’t know how to deal with negative situations. Don’t worry though, I’m fine!

Ready for the final result?

After about 1.5 hours, I finished my masterpiece of love! I was surprised to see how symmetrical it turned out! The pink adds a nice pop of life to the blue! OMG I love it so much!

You know, sometimes things happen to you in life that suck. But you gotta learn how to turn those negative moments into opportunities to be better. If no one had tagged all over my building, I would never have drawn this heart. So to the person who did this, thank you. You pushed me to get creative. Now, when I walk in and out of the office, I will no longer walk idly past a blue wall. When I start and end my work day, I get to walk past this beautiful pink heart and remember the story of how I turned hate into love.

28 Day Reset BLT’s, Tacos & Burritos!

Hey Guys!

I know time is your biggest challenge with eating 28 Day Reset style. So I tried to come up with some really simple to-go style meals that you can bring to work or school!

It’s a new, healthy twist on a few traditional meal ideas that we all love. Everything is made from whole foods and should leave you feeling good inside and out. Oh and I have 2 vegan recipes for you guys! I know many of you have been asking for that! You’ve got BLT’s, tacos, and burritos coming right up! Ready!?

BLT SANDWICHES

Yield: 1 serving

Serving Size: 3-4 sandwiches

Prep Time: 5 min

Total Time: 30 min

 

Ingredients:

1 medium sweet potato, peeled
1 medium sweet potato, peeled
3-4 pre-cooked slices of bacon
1 small tomato, sliced
Lettuce leaves, torn
Mustard, to taste

Method :

Preheat oven to 400 ° Cut the ends off the potato and slice 6-8 quarter-inch rounds. Coat with cooking spray and sprinkle with sea salt. Place on a nonstick baking sheet and bake for 10 minutes. Flip and bake 6-8 minutes, or until tender but not crispy.
Microwave the bacon for 10 seconds to crisp.
Assemble the BLTs by spreading with mustard and layering with bacon, lettuce and tomato.

Nutrition Info:

Calories: 279 | Protein: 15g | Fat: 14g | Net Carbs: 20g | Fiber: 4g

 

 

COLLARD GREEN BURRITOS

Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min

Total Time: 5 min

 

Ingredients:

2 large collard green leaves
1/2 cup refried beans
1/4 cup canned corn
1/4 cup salsa
1/3 cup cooked quinoa, brown rice or cauliflower rice
Hot sauce
Cilantro (optional)
2oz cooked chicken (optional)

Method :

In a bowl, stir together the beans, corn, salsa and quinoa or rice (and chicken, if using). Microwave for 25 seconds, or until warmed.
Divide mixture among both leaves. Drizzle with hot sauce and cilantro, if using. Roll up and enjoy.

Flavor Tip: You can also enjoy these cold.

Nutrition Info:

Calories: 296 | Protein: 13g | Fat: 3g | Net Carbs: 41g | Fiber: 14g

 

VEGAN TACOS

Yield: 4 servings

Serving Size: 2 tacos

Hands On Time: 15 min

Total Time: 15 min

Ingredients:

1 large ripe avocado
1/3 cup salsa
2 tablespoons lime juice
3 cups shredded cabbage, divided
2 green onions, chopped
1 (15.5oz) can garbanzo beans, drained and rinsed
2 tablespoons fiesta or Mexican seasoning
1 large beet, peeled and grated or spiraled (or 1 bell pepper, sliced)
Salt and pepper, to taste
8 corn tortillas

Method:

  In a medium bowl, mash avocado with salsa and lime juice. Season with salt and pepper. Toss in 2.5 cups cabbage and green onions and coat well.
  Stir in garbanzo beans and seasoning.
  Either stir in beet/bell pepper, or reserve as a topping.
  Fill each tortilla with cabbage mixture and beets. Sprinkle on remaining raw cabbage. Place 2 tacos onto each plate, season with salt and pepper, and serve.

Flavor Tip: Top with cilantro, pepitas, cayenne pepper or squeezes of fresh lime juice.

Nutrition Info:

Calories: 277 | Protein: 10g | Fat: 7g | Net Carbs: 32g | Fiber: 13g

I honestly was DYING over the tacos. They were my FAVORITE. And you won’t even miss the meat because the garbanzos are full of flavor! Comment below which one you want to try most!

My childhood fantasy came true!

This post is sponsored by Pantene but all opinions are my own.

Hey guys!

When I was a little girl I had super long hair. Like past-my-butt long! Because my hair was such a huge part of my identity and something that I was really proud of, I made my mom braid it or curl it every night before I went to sleep so that it’d be pretty the next day for school. (My mom worked really early shifts so she didn’t have time to do my hair in the morning.)

I remember going home from school and watching TV before I did my homework. I really loved Power Rangers and Sailor Moon. But there was a particular commercial that I could not get enough of. It was those Pantene Pro-V hair commercials where the model shook her head in slo-mo and her hair shined like satin under the lights. Do you remember those?

ICONIC!

I told my mom that it was my goal to be a Pantene Pro-V hair model one day. So she bought me Pantene shampoo and conditioner so that I could practice at home in the bathroom mirror. Haha! (My mom was always a big supporter of dreams, no matter how far-fetched.)

Anyway, fast forward like 20 years and a bunch of hair cuts later, I get an email from an agency a few weeks ago asking me if I would be interested in working with Pantene on their new “Don’t wash your hair, fuel it!” campaign. They launched a new formula this Jan 2017 and it’s Pantene’s biggest innovation in 15 years!

I was like NO. WAY. The dream is manifesting into reality!!!

Pantene and Target invited me to take a cycle class at Flywheel Saturday morning, and look – they even wrote out a cute sign for me! How nice! I felt so special :)

I’m normally not a huge spin fan – the seat tends to be very hard on my not-so-thick booty – but I’ve always wanted to give Flywheel a try. Can’t say no to fancy-cool cycling! I’ve heard great things from my instructor friends who work there.

The Flywheel front space was set up as a mini salon that day for the “Don’t Wash Your Hair, Fuel it” event! Because most shampoos strip your hair of the nourishment it needs, it’s important to get a formula that puts nutrients BACK in the hair, leaving your strands healthy and smooth! I do a lot to my hair (straightening, curling, dying over and over again) so it’s important that I use something that keeps my hair soft and non-corn-husk looking! Pantene Pro-V is awesome for that. Plus, it’s so easily accessible! I grab one when I am on a Target run.

I showed up early to get mah hurr did at the braid bar (how cute!), so I asked for some fancy braids that I have no idea how to do. I showed my hair guru a pic from Pinterest and she was like “Yeah, that’s easy!” How I wish I could say the same!

This is what I ended up with:

Ahh!!! So cute right!?? The last time I tried doing a fishtail I almost started crying. It was bad. I have other talents, but hair is DEF not one of them.

Next I grabbed my special spin shoes and headed over to the locker area to put them on. These shoes clip into the pedals of the Flywheel bikes – making sure you never slip off!

Lacey was our instructor for the class. Such a dynamic, funny, and down to earth person! She ROCKED IT and made everyone feel like a super athlete in the room. Really enjoyed her teaching style.

After the 1 hr session, I was sweaty and ready to go refuel! So I headed over to Lemonade (one of my fave healthy spots in LA) and ordered up mini sides of chili infused butternut squash, curried cauliflower, pineapple chicken & green beans, and watermelon radish & seared tuna.

YUMMY!!!!

It was such a perfect Saturday getting to wake up without an alarm, get my hair done, take an amazing class, and then eat – all before 11am. Ugh. Just perfection!

If you guys want to try out the new Pantene Pro-V formula, head over to your local Target and get yourself a bottle of shampoo and conditioner! Now we can all be hair models together!

What happens when I buy a waist trainer…

Hey guys!

How many of you woke up today, opened your POPFLEX email, and saw this sitting in your inbox?

“The Slenderizer! Our newly patented product that can take the fat from your hips and belly and redistribute it right into your breasts using our secret suction cup technology- increasing your bra size by up to 4 cup sizes instantly! Solar powered! Available at TheSlenderizer.com“

I mean…look what it did for me!

Ummmm…totally JUST. KIDDING.

Not that I really needed to say that given that it’s April Fool’s Day and most of you got it right away in the comments section! But umm, emphasis on the “most of you” :P

Oh man I had such a blast reading your comments. You guys cracked me up.

I’m SO sorry if I brought you guys through an emotional roller coaster of being confused, enraged, upset, hopeless, but then hopefully…enlightened and eventually, giggly! I saw so many messages from people saying that they were gonna unfollow and unsubscribe until they read the comments section. Phew!

So obviously today’s prank was more than just an April Fool’s joke, it is a lesson. I think you guys all know how much I despise waist trainers and any product that promises dramatic results with no work. Science just doesn’t work like that.

But what DOES work on people is the facade of creating hope…especially on women who are sick and tired of dieting and exercising. I get it, losing weight sucks and everyone wishes it was easier. So when someone comes along with a little credibility, banging body and they are endorsing something like a waist trainer (you know who I am talking about)…so many will blindly jump on board! IT’S SO SAD!!! But it becomes EMOTIONAL marketing.

 

Now, I don’t want that image you saw of me on IG to stick in your head. Erase it! The pic of me is not real and I do not look like that! THIS is what I actually look like on the left:

It’s called Photoshop y’all. My waist CANNOT go in that much!

My real boobs are on the left! As you can see – not too much going on for me :)

Be wary of what you see in informercials, in advertisements, and on Instagram. I encourage you to DO YOUR RESEARCH before you believe what people say. Ask questions. Be investigative. It will make you smarter and sharper.

As for The Slenderizer – it’s just a sketchy waist trainer I bought off of some sketchy website. Then Lexi sewed on the cabernet fabric to match my cabernet heart strings bra. We hooked a USB phone cord into an iPhone and I created that graphic which you can see serves as our App. We also cut a bubblegum colored bathmat and placed it inside the waist trainer and called that our “patented suction cup technology.”

MAGIC! :D

Oh and how does it feel?! OMG. SOOOOOO TIGHT!!!! I put it on (it has a million little hooks) and felt like Scarlet O’Hara from Gone with the Wind in that one scene with the corset. It took several minutes to get it on the first time. It did push me in a lot in my waist and hips area which left me kind of stunned when I looked in the mirror. I thought it was funny so I tried to eat dinner and do crunches in it for the sake of experience, and umm, NO. Just no.

If for some reason you want to feel like a useless vacuum sealed piece of meat, I guess go for it, but there is NO WAY that a waist trainer will help you actually lose fat. It changes your shape for the moment that you are wearing it. It also makes it really hard to breath properly. Once you take it off though, everything will fall back into place.

So what’s the point?

You guys KNOW what you need to do to if you want to change the shape of your body and lose fat. It’s called exercising and it’s called eating clean. But those 2 things do SO MUCH MORE than make you look good. They will make you FEEL good, they will give you STRENGTH, they will give you CONFIDENCE, and you’ll also get to LOOK YOUNGER and LIVE LONGER.

Ask yourself what you would rather have. I think the choice is clear here.

Hope you guys are having a good start to your April and didn’t get fooled TOO HARD.

April 2017 Workout Calendar!

Hey guys!

I hope you had a fantastic week! I’m wearing a charcoal mask on my face now as I write this blog post. Going to try to take care of myself more and more going forward! These are things I normally neglect because I am too busy working. But this body is our temple for this one life…we’ve got to take care of it from the inside to the outside! I’m seriously so amateur in the beauty department, so I am still learning everyday! I’ll share with you what I can.

Did you see that I dropped some new gear in the POP Pilates section on POPFLEX yesterday!!??

I know you guys wanted the hoodie back, so here it is! In charcoal now! And if you earned a bunch of rewards points during the Spring Sale, go ahead and use em! That’s the magic of the program!

Okay are you ready for the…

APRIL 2017 WORKOUT CALENDAR!?

Download jpeg | Download linkable PDF

There you are guys! Remember to download the PDF because you can just click on the name of the workout and they will link directly to the video on YouTube!

Now food-wise – if you’re looking for a REAL change in your body, you’ll want to try out the 28 Day Reset. This program will help you rid yourself of stubborn fat, bloating, and acne…for real!  Click here and download my free guide.

Also, I am planning to film a bunch of new workouts for you guys in April and I want to know what you want to see! Can you comment below and gimme some ideas!? If I use your idea I will give you a shout out on YouTube!

Thank you and love you!!!

This is how you can trust your body…

Hey guys!

Have you ever felt like you have lost touch with what your body is trying to tell you in terms of hunger or how it wants to move? Sometimes we get so caught up in workouts plans or diets that we forget to actually LISTEN to what our body wants. For example, sometimes we eat when we aren’t even hungry, or we exercise when our body is telling us to rest. Listening to our body is SO important because it REALLY DOES know best. We need to learn to trust it.

Have you ever heard of intuitively eating? This basically means eating how we used to eat before there were diets. Eating like you did when you were a child. Just carefree. Eating what you wanted and stopping to eat when you were full, knowing you can eat again later.

Here is a really great tip I use that allows me to eat foods I enjoy, while still maintaining a strong physique that I love.

#1. Eat when you are hungry, stop when you are full.

Now this seems simple, doesn’t it? It’s supposed to, but I think most of us (including me) are kinda like this:

We need to re-teach ourselves what it means to feel “hungry”.  Know the difference between eating because you’re bored (you’re not really hungry) and eating because you need energy to keep going (you’re actually hungry). Once you get that, if you feel hungry – go eat something! But then…often times you continue to eat and eat and eat without even realizing your body has had enough at that moment. So how do you fix it? Tune in with your body every once and a while during your meal. Listen to it and ask yourself this:

Am I full now? Stop eating and know you can eat again later when you’re hungry.

Is the food you’re eating satisfying you? Are you enjoying the taste of it, or are you eating it because you think it’s “healthy” and you have to? Know that you are allowed to give into what makes you satisfied. Eat foods you enjoy, and you won’t find yourself binging later.

Are you actually hungry, or are you emotionally eating? Sometimes when we’re experiencing negative emotions like boredom, loneliness, or sadness we turn to food. But give yourself a moment to stop and THINK. Are you really hungry and will food solve the problem? Probably not. And if it does, it only satisfies you for a moment. Instead, deal with those negative emotions head on.

Take your time to experience eating. No distractions. Food should be enjoyed. Turn off the TV, computer and put away your cell phone. Give yourself that time to simply enjoy food. That way you are more likely to tune into your BODY (not other distractions) and actually know when you are still hungry or full.

Now let’s talk about exercise. Intuitive exercising is much like intuitive eating. How does your body want to move today? Are you feeling very fatigued and exhausted? Then it’s okay to give yourself a rest day. Sometimes we get in the habit of exercising a lot, but our body tends to stress from all the exhaustion. This can even cause weight gain! Don’t get me wrong, I love endorphins and I LOVE moving my body but you still need to give it rest.

So how do you decide?

#2. Rely on your intuition to guide your exercise routine.

What!? No strict plan? No schedule of what I’m going to do from Monday to Friday!? You’re probably thinking, “Cassey, you’re crazy!”

What I’m saying is that it’s okay and very beneficial to have a plan of what you’re going to do each day (personally this works for me), but there will be days when your body is telling you no…but you’ve got PIIT28 on the schedule! Don’t freak out. Listen to your body. You can always take a rest day now and push the work out to another day. NO. BIG. DEAL.

Also, it doesn’t mean you can’t exercise at all. Maybe going for a walk or stretching will feel really nice.

Oh and on the flip side, if there’s a day you had planned for a rest day, but you have bursts of energy, get into the gym and kill it!

See what I’m saying? Your body fluctuates and wants things on different days. So allow that.

And most importantly…

#3. Move with joy and enlightenment.

Exercise should uplift and enhance your day and your life. It should make you feel good and energized! So if you’re doing a workout that you absolutely hate, is it really worth it? You can reach your goals through many types of exercise. There is no one way. Listen to your body and listen to your mind. Move how you feel like moving today.

Do you think you workout and eat intuitively? Are you listening to your body or are you simply going in a never-ending cycle without thinking about what you really enjoy? Tell me below what kinds of things you’re hung up on. It’s important that we can honestly share how we feel here so that we can help one another get stronger and smarter with our bodies!

How to Meal Prep! 28 Day Reset Style.

Hey Guys!

Your passion, dedication and results on the 28 Day Reset are CRAZY! Every day when I check Instagram or Facebook I’m blown away by what you’re posting. From photos, and “hooray to clear-skin” exclamations, to simple words of gratitude and statements of better habits, I am truly in awe! :D

That’s why I’m extra excited to bring you this meal prep video! I know how much planning it takes to eat clean, and sometimes, you just don’t want to have to think. That’s why I’m doing the thinking for you! I want to show you how easy it is to have tasty meals all week long with just a few ingredients.

 

Keep in mind, you need to decide in advance how many days you’ll be meal prepping. These recipes are all “serves 1” because you could decide to just make one of each for the whole week and have a big variety. Or, you could make one meal x 5 (for five dinners, or even times 10, for lunch and dinner). It’s really up to you.  The ground turkey is enough for 5 meals. So maybe you prep on Sunday for a few meals, and again on Wednesday to get you through the work week. It’s really up to you. The key is to have some Tupperware containers and enough of each ingredient for the number of times you wish to have each meal.

First…let’s learn how to make the ground turkey that will be in each one of these recipes!

MEAL PREP GROUND TURKEY

Yield: 5 servings

Serving Size: about 4 oz

Prep Time: 5 min

Ingredients:

1 1/4 pounds of ground turkey (8% fat)
1 tablespoon coconut oil
4 cloves garlic, minced
1/2 teaspoon sea salt
1/4 teaspoon pepper

 

Method :

Coat a large pan with coconut oil. Over medium-high heat, add garlic for one minute. Add turkey, garlic powder, salt and pepper and brown on all sides over medium heat (about 5 minutes).
Let cool and portion into 5 Tupperware containers. (Each serving should be about 4 ounces).

Nutrition Info:

Calories: 199 | Protein: 21g | Fat: 11g | Carbs: 3g | Fiber: 0g | Net Carbs: 0g

Look at all that protein!! Ok, now on to the five 28 Day Reset approved meal prep recipes! They are soooooo DELISH. Here we go!

TURKEY & GREEN BEANS

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 5 min

Total Time: 10 min

Ingredients:

1 cup (85g) green beans
Sea salt and pepper
2 teaspoons sesame oil (divided)
1 clove garlic, minced
3-4oz prepared ground turkey
2 tablespoons coconut aminos (or soy sauce alternative)
1 tablespoon rice vinegar
Dash hot sauce
Handful of spinach leaves

Garnishes:

Sesame seeds
Green onions

Method:

Set oven to broil. Wash and dry green beans and toss in 1 teaspoon of sesame oil. Sprinkle with a little salt and pepper. Lay on a foil or Silpat covered baking sheet and broil for 5-6 minutes, shaking pan once at 3 minutes.
Heat the remaining sesame oil in a nonstick pan over medium. Add the garlic and cook for 30 seconds, then add the turkey and coconut aminos. Stir for one minute, or until heated through.
Add green beans to pan with rice vinegar and hot sauce. Coat everything well.  Place into a bowl of spinach, and add garnishes, if using. If you are meal prepping for the week, either cook the spinach or add the fresh leaves right before eating.

Nutrition Info:

Calories: 332 | Protein: 24g | Fat: 17g | Carbs: 14g | Fiber: 4g | Net Carbs: 10g

ASIAN LETTUCE WRAPS

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 8 min

Total Time: 8 min

Ingredients:

3 large butter lettuce leaves
3-4oz prepared ground turkey
1/2 cup red bell pepper, diced
1/4 cup carrot, sliced or shredded
1 green onion, chopped
1 tablespoon peanuts, chopped (optional)

Sauce:

1 tablespoon drippy peanut butter
1 tablespoon rice vinegar
1 tablespoon coconut aminos
Pinch stevia
Pinch cayenne pepper

Method:

Fill each lettuce cup with turkey, bell pepper, carrot, green onion and a sprinkle of peanuts.
Stir sauce ingredients together and drizzle over each lettuce cup.

Nutrition Info:

Calories: 386| Protein: 29g| Fat: 21g| Carbs: 16g| Fiber: 4g| Net Carbs: 12g

Turkey & Eggs

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 5 min

Total Time: 5 min

Ingredients:

3-4oz prepared ground turkey
1/2 cup marinara sauce
1 egg

Method:

In a small bowl, stir together the turkey and marinara. Microwave for 35-40 seconds or until warm. If you prefer, you can heat it stovetop or in an oven set to 400°F for 10 minutes.
Coat a small pan with cooking spray. Crack the egg and cook sunny side up or over easy.
Gently lay egg over the turkey mixture, and serve.
If prepping these in advance, you can just cook the egg and add right before serving.

Nutrition Info:

Calories: 323| Protein: 29g | Fat: 16g | Carbs: 10g| Fiber: 3g | Net Carbs: 7g

ZOODLES SPAGHETTI

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 10 min

Total Time: 10 min

Ingredients:

1 large zucchini

3-4oz prepared ground turkey

3/4 cup marinara sauce

1 tablespoon nutritional yeast (optional)

Method:

Spiralize the zucchini. Place sauce and turkey in a medium pan over medium heat and stir for 2 minutes, or until nicely warmed. Add zucchini noodles and heat until just warm and before the zucchini begins to release water (about 1 minute).
Plate and sprinkle with nutritional yeast.
This meal tastes great cold too, so you can toss everything together and opt not to heat it.

Nutrition Info:

Calories: 365 | Protein: 30g | Fat: 14g | Carbs: 27g | Fiber: 9g | Net Carbs: 18g

STUFFED SWEET POTATO

Yield: 1 serving

Serving Size: full recipe

Hands On Time: 5 min

Total Time: 12 min

Ingredients:

1 medium sweet potato
3-4oz prepared ground turkey
1/4 cup salsa

Garnishes:

Chopped bell pepper, green onion, hot sauce, cilantro, tomatoes

Method:

Wash and dry sweet potato. Poke holes in the potato and wrap in a damp paper towel. Microwave for 5-6 minutes or until soft (or to make several, wrap in foil and bake at 400°F for 40 minutes, or until soft).
Stir turkey and salsa together and microwave (or heat via stovetop) until warm.
Cut down the center of the potato and press the sides. Create a well in the center and fill with turkey mixture. Top with garnishes, and serve. This meal tastes great cold too. (If meal prepping, assemble and reheat entire dish before serving, if you want it heated).

Nutrition Info:

Calories: 328 | Protein: 24g | Fat: 8g | Carbs: 37g | Fiber: 7g | Net Carbs: 30g

That’s it! I hope you enjoy the meals and the additional time you’re gaining now thanks to meal-prepping! Make sure to post photos of what you’re eating #28dayreset! You might not know it, but you will inspire so many people with your posts!