Cassey Ho's Blog, page 109

Easy Post-Workout Meal Ideas!

Hey guys!

Have you ever wondered…

“What should I eat after my workout?”

It’s actually not too complicated. All you want is for your meal to have some protein for muscle repair and some carbs to replenish the sugars you burned. You don’t want too much fat or fiber at this meal, but you definitely want some in your other meals during the day.

And WHEN should you eat your meal? The “magic window” is within the 30 minutes right after you finish your workout. This is optimal. But any where within the half hour or the hour should is pretty good. If you’re limited on time or your gym is far from your home, you have 2 options:

Pre-make your meals a head of time and bring em with you to the gym in some tupperware.
If you’ve got even less time, just throw all the ingredients in a bag (skip the cooking) and eat it caveman style after your workout!

#2 isn’t exactly the most beautiful thing in the world, but ya know, it gets the job done!! Here are 3 SUPER delicious post workout meals that are SOOOO EASY to make. Plus, they taste amazing. Forget chicken and broc. This is the next level of culinary fitness!

#1. BAKED APPLES AND GREEK YOGURT

Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min

Cook Time: 2 min

Ingredients:

1 large apple, peeled and sliced thin
2 teaspoons granulated sweetener, honey or maple syrup
1/2 teaspoon cinnamon
3/4 cup vanilla Greek yogurt (or yogurt of choice)
1 tablespoon chopped walnuts or pecans (optional)

Method :

Place apples in a bowl, mug or Mason jar and sprinkle with sweetener and cinnamon.
Cover with plastic wrap and microwave for 2 minutes. Carefully remove wrap, top with yogurt, and serve.

Nutrition Info:

Calories: 274 | Protein: 18g | Fat: 5g | Net Carbs: 37g | Fiber: 6g

#2. BANANA CHEESECAKE PUDDING

Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min

Ingredients:

1/2 cup low-fat cottage cheese
1/2 ripe medium banana
2 tablespoons granola
1 teaspoon honey (or stevia to taste)
1 teaspoon coconut flakes (optional)

Method :

Add the cottage cheese and banana to a small food processor or mini blender.
Process until smooth. Stir in sweetener. Top with granola, coconut, if using, and serve.
If desired, stir sweetener into the purée. Drop granola into the bottom of 2 Popsicle molds, fill with cottage cheese mixture and add a few more granola pieces. Freeze overnight in Popsicle molds for a true “grab and go” post-workout meal.

Nutrition Info:

Calories: 221 | Protein: 14g | Fat: 5g | Net Carbs: 33g | Fiber: 4g

 

#3 VEGAN CRUNCH CAKES

Yield: 1 serving

Serving Size: 2 cakes

Prep Time: 5 min

Ingredients:

2 rice cakes
2 tablespoons almond butter
1/2 cup raspberries or sliced strawberries

Method :

Spread one tablespoon of almond butter on each rice cake
Top with berries, and serve.

Nutrition Info:

Calories: 292 | Protein: 9g | Fat: 19g | Net Carbs: 20g | Fiber: 8g

OK, I can’t even choose right now. All look so good. Which one would you like to devour post-workout!!?

November Workout Calendar!

Hey guys! Happy Halloween!!!!

Look what we have here!

Inspired by the Finding Dory movie we saw earlier this year, Sam and I decided to dress up as Nemo and Dory! Gender role reversal! Haha. What are you guys dressing up as today?

I literally CANNOT BELIEVE that today is the LAST DAY of October and tomorrow THE HOLIDAYS OFFICIALLY BEGIN. OMG WHAT IS LIFEEEEEE.

How are we just 2 months away from 2017!!?? I don’t even understand!

Anyway, before I give you your new calendar – I just want to let you know that the BRAND NEW Blogilates 2017 Fit Planner will most likely be released next week. OMG. It is the prettiest thing ever. We’ve been working on it since early last Spring. We decided to make the planner more of a “life planner” as well so that you can use it for everyday tasks, not just eating and working out, so I think you’ll find it VERY VERY USEFUL. Make sure to follow @popflex_active on IG to see the sneak peeks this week!

Alrighty, here is your calendar for November!!

Click to download the hi-res calendar

Let’s get it MOVING guys! Thanksgiving is 24 days away and we best prep for all that cardio we’ll be doing for Black Friday Shopping!!!

Tug Tug! It’s Salad in a Boat!

Hey Guys!

Fall means pumpkins, spices and squash! These beauties are everywhere, and there’s so much variety between each kind. Spaghetti squash is stringy and a fun substitute for pasta, Butternut is great with curry or as soup, and Delicata can be baked, skin on and everything, to make mock-fries!

Today, though, I decided to use my Delicata as a boat/bowl for my colorful salad. Delicata, when roasted, has a slightly sweet and nutty flavor; the perfect combination of sweet and savory. It’s much less sweet than Butternut and Kabocha, which is what I wanted because of the sweet elements going into my salad. I used Asian pear and pomegranates for sweetness to off-set the spicy arugula and tangy goat cheese.

Squash really isn’t as intimidating as it looks, provided you have a sharp knife. You can pretty much just cut into them, remove the seeds and roast! It’s a more nutritious and lower-carb option than rice, pasta or potatoes, and it fills you up just as well. Plus, they just scream cozy, fall, happy, sweater-weather, hot cocoa and all the other things we love about this time of year! So if you haven’t made them a staple yet, it’s time to give it a shot!

SALAD IN A BOAT

Yield: 4 servings

Serving Size: 1/4 salad boat

Prep Time: 15 min

Cook Time: 20 min

Ingredients:

2 medium/large Delicata squash
Coconut oil cooking spray
Pinch salt and pepper
2 1/2 tablespoons balsamic vinegar
1 1/2 tablespoons maple syrup
1 tablespoon olive oil
4 cups arugula
1 Asian pear (or firm pear), chopped
1/4 cup pomegranate seeds
1/4 cup goat cheese, crumbled
1/4 cup crushed pecans

Method :

Slice both squashes longways and remove seeds with a spoon. Place in a baking dish, flesh side up, and coat generously with cooking spray. Sprinkle on salt and pepper.
Place in a cold oven, then set the temperature to 450°. Set timer for 18-20 minutes, and roast until insides are soft and caramelized. Remove and cool.
Whisk together the vinegar, syrup and oil. Toss in a large bowl with arugula, pear and pomegranate. Fill each boat evenly with salad, and top with cheese and pecans.

Nutrition Info:

Calories: 251 | Protein: 3g | Fat: 6g | Net Carbs: 30g | Fiber: 6g

Which type of squash is your favorite? Let me know down below!

Should you workout when you’re sick?

Hey Guys!

Every year, come fall and winter, y’all always ask me…”Should I still work out when I am sick?”

There’s nothing worse than being on a great workout streak, only to be derailed by a cold or the flu. It’s hard to know what to do because your mind says “GYM” but your body says “stay in bed and binge watch ‘Unreal’ on Hulu. (Ugh so good btw, you guys should watch it! Kinda raunchy but really, really addicting! It’s about how a reality TV is actually made and all the drama that happens OFF SCREEN!)

Could it be a bad thing to work out when you’re sick? Could it make you sick for longer? Or should you try sweating it out?

Turns out, there’s a little science on this and it involves your immune response to light vs. heavy exercise, and the type of illness you have.

First off, your body will give you signals on whether or not exercise is even possible, or a good idea, when you’re sick. Obviously if you’ve got a fever, are throwing up, have diarrhea or body aches, it’s not a good idea to hit the gym or go for a run, because physically, your body is fighting an infection or virus pretty seriously. It’s also not that nice to spread those kinds of germs around a public place! Any time your body is in a weakened state, it’s best to rest, eat a bland diet and return to a strengthened state before working out; it can cause further problems if you ignore your body’s clear signals! Fortunately, people don’t come down with the flu as frequently as the common cold, so it really is okay to take the week off to let yourself fully heal since it only happens once a year, at most.

So what about the more frequent common cold? The sore throats, runny noses, coughs and congestion? It’s always best to let your body be your guide! You must learn this! YOU ARE YOUR BEST DOCTOR.

If every bone in your body is begging you to stay home, listen!!! But if you’re on the fence and just mildly uncomfortable the best advice is to get a bit of a sweat on!

Notice I said, ‘a bit.’

The amount and vigor matter, because intense workouts signal a stress response in the body. When you’re healthy, your body adapts! That’s what makes you faster, stronger and able to handle more the longer you train. When you’re sick, a strenuous workout can be a little too much for your body to handle without becoming exhausted, and making your cold even worse, or last longer.

Your immune system is what fights off colds, so stressing it out doesn’t, ‘sweat it out,’ it simply makes your body work harder to recover from both the workout and the cold. The perfect workout is something you enjoy doing that gets your heart rate up a little, but not too high. You want to feel invigorated afterwards, not totally spent!

So POP Pilates = good choice.

PIIT28 = not so much (until you’re feeling better).

The most recommended exercises when you have a cold are:

Walking
Yoga or Pilates
Bike Riding or Self-Paced Cycling
Light Weight, High Rep Circuit Training
StairMaster (on a light setting)

Try these slow and relaxing videos if you’re at home:

None of the activities I mentioned above compromise your immune system, yet they do provide those happy-feeling endorphins, increase circulation, improve digestion, release stress and tension (which both suppress the immune system) and aid with sleep, which is something you need to speed up the recovery process. Stay light to moderate the first several days of your cold, only moving to more intense levels when you’re feeling about 90% or better. And finally…it goes without saying, but always wipe down your equipment with sanitizer, and wash your hands frequently to avoid spreading your illness to others, but also to avoid picking up another bug when you’re already compromised.

Stay well my lovelies!

Free Sample Vegan Meal Plan!

Hey Guys!

When I wrote the first PIIT28 meal plans along with Erin, we thought we covered all our bases in terms of macros, taste, and simplicity! It felt so good to FINALLY be done after a year of recipe testing, nutritional calculations, and ebook designing.

All was good with the regular plan, but then, we got some very direct, immediate feedback on the vegan plan. People wanted less tofu, less seitan, less tempeh, and more natural plant foods in the meals. Just because it fit in the “vegan” category, didn’t mean it was vegan in heart and soul – which is what we learned after reading through the emails from you guys. Though we were surprised, we welcomed it and wanted to understand it better!

We worked really tediously, but passionately over the past several months trying to figure out how to get you guys your protein, carbs, and fat in a proportional manner that still tasted AMAZING and FLAVORFUL. Erin deserves the credit for her constant innovation with the recipes. Her desire to make you guys happy drove her to create 150+ vegan recipes that would keep you heart and your stomach full.

Many a taste test later, I’m soooooooo proud to FINALLY announce the completely revamped PIIT28 Vegan meal plan, The 28 Day Reset – Plant Based Power!

The 28 Day Reset is a month long program that “resets” your body helps you omit specific things from your diet that may be causing your bloating, inflammation, allergies, and weight gain issues.

There’s a lot of stuff in our food that we don’t even know we’re eating!! So, the goal of the 28 Reset is to clean you from the inside out and detect what’s keeping you from looking and feeling your best.

The Reset will ask you to omit added sugar, gluten and dairy. (Don’t worry, there’s lots you CAN eat!) We focus on stabilizing your blood sugar at each meal, while eating a variety of colorful fruits, veggies and high-quality plant-based protein to fuel you through your intense PIIT28 workouts.

Check out how AMAZING Kristen @piitbridekristen looks after just 28 days!!??

“I cannot believe these photos!! Here are my befores (left) and #day28 afters (right) that I took yesterday. I lost 8 lbs and 9 inches overall! I am so unbelievably pumped right now!! You better believe I’m doing another round! I feel so much better and stronger than I did 28 days ago. In fact, just finished my #day29 workout!! I also have to give credit where it is due in my diet. I’ve been doing the #28dayreset in conjunction with piit28 and I think it has made all the difference. Yummy food, no calorie counting and amazing results! What more could I ask for?!? I even cheated a little and still got amazing results. “

I’m so so proud of Kristen!!!

Look, anyone can go on a calorie-restrictive diet and lose weight fast. It’s usually a sprint to the finish line, but the aftermath leaves you worse than where you began and can even cause metabolic damage/disruption. That’s why the 28 Day Reset is so different! You get to eat 5 times per day so you never feel hungry, and you get rid of all the junk keeping you at your current weight.

I’m going to teach you how to create meals that aren’t overloaded with carbs while offering too little protein – which is one reason people get stuck on their weight-loss journeys. When it’s a SMART vegan plan, versus one that includes processed vegan baked goods and boxed ingredients, it can take your body and your health to new heights!

If you’re thinking about going on this 28 day challenge, I say, just do it – whether it’s the Regular 28 Day Reset or the Vegan 28 Day Reset. Don’t overthink it. All you have to do is eat in a new way, and you will be AMAZED at what will happen. Remember when I said your nutrition is 80% of the way you look and feel? IT IS VERY IMPORTANT. If you want to be 100% healthy, it’s not just the workouts, it’s the food too.

If you’ve ever wondered about being vegetarian (can have dairy, eggs, honey etc.) or vegan (no animal products at all), I think you should try it out and see how it makes you feel. Also, no one says you have to go vegan 24/7! You can start with a meatless Monday if you’re curious, and progress from there. I’m not vegan, but I choose to make, and order, vegan dishes several times throughout my week because I love it!

If you’re not sure about 28 days, fine. Here is a FREE sample meal plan (5 recipes) from The 28 Day Reset that you can try out before you fully commit :)

Meal #1 Breakfast:

OVERNIGHT PUMPKIN PIE OATS

Yield: 1 serving

Serving Size: 1 jar

Prep Time: 5 min

Chill Time: 8 hrs

Ingredients:

1/3 cup dry oats
1/4 cup canned pumpkin
1/3 cup unsweetened almond milk
1 tablespoon hemp seeds
Cinnamon to taste
Stevia to taste
1 tablespoon crushed walnuts (optional)

Method :

Add everything to a bowl or jar and stir well to combine. Refrigerate overnight, and serve cold (or heat, if you like).

Nutrition Info:

Calories: 245 | Protein: 9g | Fat: 12.5g | Net Carbs: 19g | Fiber: 6g

Meal #2 Lunch:

QUINOA-CAULI SUSHI 

Yield: 1 serving

Serving Size: 1 wrap

Prep Time: 5 min

Cook Time: 20 min

Ingredients:

2 cups cauliflower florets
¼ cup cooked quinoa
1 teaspoon soy sauce alternative (Bragg’s, Tamari)
3 tablespoons shelled edamame
¼ cup red bell pepper, sliced thin
2 tablespoons shredded carrot
¼ avocado, sliced thin
1 sheet nori

Method :

Preheat oven to 400°F. Remove stems from cauliflower and chop florets slightly. Place into a food processor and pulse until it resembles rice.
Lay cauliflower on a nonstick baking sheet and roast for 20 minutes. Cool slightly
Place into a clean towel and squeeze out all of the liquid. Add to a bowl with quinoa and soy sauce and stir together so it’s slightly sticky.
Spoon quinoa mixture onto the edge of the nori. Press edamame into the “rice” and lay down slices of bell pepper, carrot and avocado. Carefully roll up and slice in half. If there’s too much filling, use a second sheet of nori and make two smaller ones. Eat them all!

Nutrition Info:

Calories: 245 | Protein: 9g | Fat: 12.5g | Net Carbs: 19g | Fiber: 6g

Meal/Snack #3:

STRAWBERRY CHEESECAKE SHAKE 

Yield: 1 serving

Serving Size: 1 shake

Prep Time: 5 min

Ingredients:

1 3/4 cups ice
1 cup unsweetened cashew, coconut or almond milk
1 cup strawberries, stems removed
1/4 cup raw cashews
1 tablespoon chia seeds
2 packets stevia, or to taste

Method :

Place everything into a high-powered blender and process until smooth. Adjust ice to reach desired consistency.

Nutrition Info:

Calories: 306 | Protein: 10g | Fat: 20g | Net Carbs: 16g | Fiber: 9g

Meal #4 Dinner:

ALMOND NOODLE BOWL

Yield: 1 serving

Serving Size: 1 bowl

Prep Time: 10 min

Ingredients:

2 tablespoons crunchy almond butter (or peanut butter)
1 tablespoon lime juice
1 tablespoons coconut aminos or tamari
1 tablespoon nutritional yeast
Pinch of stevia
1 tablespoon water, if needed
2 medium zucchini
½ cup snap peas
¼ cup shredded carrot or bell pepper

Method :

In a small bowl, whisk together the nut butter, lime juice, coconut aminos, yeast and stevia. Add water if mixture is too thick.
Spiralize the zucchini, or use a vegetable peeler to create ribbons.
Toss everything together, and serve. Or, to heat, simply add to a pan over medium heat and warm through for 1-2 minutes.

Nutrition Info:

Calories: 337 | Protein: 16g | Fat: 19.5g | Net Carbs: 22g | Fiber: 11g

Meal/Snack/Dessert #5:

COCONUT WHIP FRUIT SALAD

Yield: 1 serving

Serving Size: 1 bowl

Prep Time: 5 min

Ingredients:

3/4 cup strawberries, sliced
1/2 cup blackberries
1 tablespoon shredded coconut
2 tablespoons coconut cream (chilled until firm)
1 packet stevia
2 teaspoons cacao nibs (optional)

Method :

Add fruit to a bowl.
Stir stevia into coconut cream.
Spoon coconut whip onto berries and top with coconut and cacao nibs, if using, and serve.
Alternatively, you can use CoCo Whip ready-made coconut whipped cream.

Nutrition Info:

Calories: 219 | Protein: 4g | Fat: 15g | Net Carbs: 12g | Fiber: 10g

UMMMMM YUMMMMMM!!!!!! I’m salivating!!!! See, it’s not all just kale salads and vegetable broth. It’s delicious, colorful, tasty food!

If you’re STILLLLL wondering whether or not you wanna try a vegan diet, then here are 10 reasons that may sway you to take the challenge.

Top 10 Health Benefits of a Plant-Based Diet:

FIBER. Smart plant-based diets include tons of fiber from fruits and vegetables. Fiber helps your digestive system, assists with bowel movements and can reduce your risk of some types of cancer.
ANTIOXIDANTS. There’s no denying a plate full of color delivers tons of cancer-fighting antioxidants to your body. Vegans and vegetarians tend to make up most of their plates with more color, which means more protection for the body’s cells.
CARDIOVASCULAR DISEASE REDUCTION. Studies show eliminating meat and dairy reduces the risk of cardiovascular disease, as well as Type 2 diabetes and strokes.
BREAST CANCER. Regions where women consume less animal products have the lowest incidence of breast cancer.
GLOW. Smart vegan diets have been shown to beautify, likely due to the healthy fats from olives, avocados and nuts. As a result, skin is clearer, hair shinier, nails stronger, with less body odor and bad breath.
INFLAMMATION. Dairy is a common inflammatory food, and eggs and seafood are common allergens. Omitting these from your diet can reduce inflammation and eliminate allergies (which can also help with weight loss).
HORMONES & ANTIBIOTICS. It’s no secret our food supply is fed products they shouldn’t be eating in order to fatten them up, and that many animals receive antibiotics to increase their size and ward off infections. Those go into our bodies when we eat them and can disrupt our hormone balance.
IMMUNE BOOST. Because of all the phytochemicals and vitamins, many vegans report they’re sick much less than when they ate an animal-based diet.
REDUCED BMI. Smart plant-based diets (not the processed ones!) have a significant effect on BMI, meaning that non-meat eaters have healthier body weights. (Keep in mind, that comparison is done against the TYPICAL American diet.  It’s very possible to have a very healthy BMI if you eat a clean diet, even if it contains animal products).
LONGEVITY. Reports show that vegans and vegetarian live 3+ years longer than meat-eaters.

Ok guys, are you ready to take the challenge?!! Go full force and do the PIIT28 workouts with the 28 Day Reset too if you want the best and most dramatic results:

But if you’re not sure about making the plant switch – no worries, you can always get the regular PIIT Power Pack here.

I just got back from New Zealand where I was not eating clean (let’s just say I had A LOT OF CROISSANTS and I did not regret a second of it!), so I am excited to get back on track with my diet. The Reset always does the trick! Plus, I have some very important photoshoots coming up, so I want look and feel my best too!

Let’s do this together k?

4 Energy Boosting Snack Ideas!

Hey Guys!

Do you ever get the afternoon slumpies? The, “I’m so tired and kinda hungry, can’t focus but can’t take a nap” slumpies?

Many of us do, and it’s pretty inconvenient because we have jobs, school, kids and places to be…we don’t have time for low-energy days! A hit of exercise and the right kind of food can energize you enough to get through the slump. Don’t succumb to the chocolate, bagels or gummy bears that call your name during these unfortunate times!

No! Not you!

Get your energy the smart way, with healthy carbs, a little fat, a hit of fiber and a touch of protein! This magic combo will get you energized and KEEP you energized until your next meal, whereas simple sugars like candy and chips raise you up fast, but crash you down even faster. So the next time you’re studying, or thinking about grabbing a coffee or soft drink to wake up while at your desk, think again and make one of these healthier snacks. Check out my YouTube video where I make all four recipes and tell you why each has energy-boosting powers!

And here they are in written form in case you can’t have you’re on your phone and you can’t have sound on right now ;)

#1. PROTEIN CRUNCH STRAWBERRIES

Yield: 2 servings

Serving Size: 1/2 recipe

Prep Time: 5 min

Ingredients:

10 medium strawberries, washed and patted dry
8 teaspoons creamy cashew butter
1 package graze Strawberries & Cream Protein Topper (or 1/4 cup crushed granola)

Method :

Spread about 3/4 of a teaspoon of cashew butter around one strawberry about 3/4 of the way up
Dip and coat in protein topper, and serve.

Nutrition Info:

Calories: 210| Protein: 6g | Fat: 13g | Net Carbs: 17g | Fiber: 2.5g

#2. POWER POPCORN

Yield: 2 servings

Serving Size: 1/2 recipe

Prep Time: 2 min

Cook Time: 3 min

Ingredients:

1 bag microwave popcorn
Coconut oil cooking spray
2 tablespoons powdered PB
1 teaspoon cinnamon
1 teaspoon cacao powder (optional)
1 teaspoon zero-calorie sweetener
40 grams freeze-dried bananas, lightly crushed
1 package graze Salted Fudge & Peanut Cookie (or 1/4 cup peanuts and sugar-free chocolate chips)

Method :

Microwave the popcorn according to package directions.
Pour into a bowl and coat lightly with cooking spray.
Toss in remaining ingredients and coat well. Divide into two, and serve.

Nutrition Info:

Calories: 244| Protein: 8g | Fat: 9g | Net Carbs: 27.5g | Fiber: 5g

#3. FRUIT & SEED SMOOTHIE BOWL

Yield: 2 servings

Serving Size: 1/2 recipe

Prep Time: 5 min

Ingredients:

1 cup frozen grapes
1 frozen banana, sliced
1/2 cup frozen pineapple
1/2 cup frozen blueberries
1 cup vegan or regular Greek yogurt
1 package graze Vanilla Seeds (or 1/4 cup sunflower and pumpkin seeds)

Method :

In a food processor, add the grapes, banana, pineapple and blueberries. Process until smooth, like soft-serve ice cream. Top with a dollop of yogurt and Graze vanilla seeds.

Nutrition Info:

Calories: 310| Protein: 8g | Fat: 8g | Net Carbs: 47.5g | Fiber: 6g

#4. APPLE PIE OVERNIGHT OATS

Yield: 1 serving

Serving Size: 1 jar

Prep Time: 5 min

Chill Time: 4+ hours

Ingredients:

1/3 cup dry rolled oats
1 tablespoon chia seeds
1/3 cup vanilla Greek yogurt
1/3 cup unsweetened vanilla almond milk
1/4 cup chopped apples
1/2 teaspoon cinnamon
Pinch of stevia, or sweetener of choice
1 package graze Eleanor’s Apple Crumble (or 1/3 cup dried fruit and nuts)

Method :

In a bowl, stir together the oats through sweetener. Transfer to a glass mason jar. Refrigerate for at least 4 hours to overnight.
Top with apple crumble, and serve.

Nutrition Info:

Calories: 349| Protein: 14.5g | Fat: 10g | Net Carbs: 45g | Fiber: 11g

In all of the recipes above, I used graze snacks to add extra flavor to my little creations! You can still make the recipes using similar ingredients, but if you want exactly what I used, I have an exclusive offer for POPsters only! You can get 40% off (+free shipping in US) on the graze x blogilates snack box by clicking here. The regular price is $11.99 but you’ll get 8 snacks curated by me for only $7.19

YAY for sales!

K, hope you enjoyed the video and the post. What kinds of “problems” would you like me to address next when it comes to how to feed your body to feel better?

 

Instagram is the new beauty standard.

Hey guys,

I’ve been wanting to write this post for a while, but was’t sure how to approach it, and still don’t. So I guess I’ll begin where this all started. I was on Facebook about 5 nights ago, browsing through the news and saw that the top trending thing was Kylie Jenner.

Great, another Kardashian trending AGAIN. Not a day goes by that I don’t see one of the Kardashians in some media outlet…

“Kim Turns Lingerie into Street Wear”

“Kendall Goes Braless…again!”

“Kylie’s Lips are Fall’s Hottest Trend”

I mean, yes, there is no denying that they are beautiful. Beautiful people naturally get more attention because they’re “easy on the eye.” In addition, they are super rich, have a highly watched TV show, are the most famous family in the world (I think) and epitomize EVERYTHING it means to live the lifestyle of the rich and famous. It’s INTRIGUING. I admit, even I follow almost all of the sisters and I don’t even know why.

So, I don’t have a problem with any of that! But what I do have a problem with is the fact that Kylie Jenner posted this picture on Instagram and it became the #1 trending thing on Facebook:

A selfie in her underwear??? OKAYYYY. With all the important things happening in the world now – hurricanes, Syrian refugees, ISIS…even the US election…KYLIE IN HER THONG IS THE NUMBER ONE TRENDING THING!!???

Before I get deeper into this and before anyone tries to accuse me of shaming another woman, let it be heard that there is no shaming. This post is meant to be thought provoking. Some of you will find it upsetting and some of you will find it empowering. The choice is yours on how you choose to process and use this information.

So here we go.

People used to get upset over magazine covers showing only thin, beautiful models and celebrities. Then we found out “OMG they photoshop the covers!” Then this whole “body love, body positivity, body acceptance, anti-photoshop” movement started. Traditional media then started showing “thicker” models and more “real women”. The public seemed to be happier. Curvy girls were being more accepted as desired. Then Instagram came along and butts came into style. Not just bubble butts, HUGE, badonkadonk butts. I don’t know who it started with, but some of these girl-next-door “booty girls” are now considered “fitness gurus” and have close to 10 MILLION followers. Fan base? Men. Comments? Too inappropriate to post here.

As booty girls and the Kardashian’s butts just started getting bigger year after year, I started to get more mean comments on my pics saying “Why would I follow your butt workout if you don’t have one?” Well thanks, but I actually DO have a butt. This is my real butt, a strong butt, and the butt my Asian genetics gave me. A majority of Asian people do not have big butts! It’s like us having black hair. We were BORN. THIS. WAY.

I began to feel bad about the way I looked because I was afraid my credibility would suffer. To be a fitness guru, am I now supposed to have a butt at the level of these booty girls for people to believe that my program works? How am I going to do that? I’ve squatted hundreds of pounds before during my body-building phase and AT BEST my glutes were a tiny bit lifted. And now, all of sudden I’m competing with booty girls for credibility.

I began to question the authenticity of these super voluptuous women with their huge boobs, beyond human butts, and their super tiny waists. Like, I had never ever seen bodies like these EVER until these past couple years. I never wanted to believe that women would go as far as doing something unnatural just to have an “on trend” body…but my naiveness was shattered when I saw this video:

Butt implants. I didn’t even know they existed.

I saw that video probably a year ago. It made me question EVERYTHING I saw on Instagram. I used to think you could find real girls on here. I used to think Instagram would help even the playing field for all body types because you wouldn’t see photoshopped magazine covers on here. But alas, it’s even worse.

Not only are there NUMEROUS apps for altering your face and body, but IG has also PERPETUATED the okayness of plastic surgery. Which brings me back to the original Kylie Jenner pic I showed you. Real body? I think not. Her choice? Yes. How many young girls know that? A very small percentage. And that’s the scary part. You never see her working for her body. No sweaty selfies, no exercise pics. In fact the only time I saw her in a workout outfit was when she became the face of PUMA. UGH! HUGE FAIL PUMA!!!!! Because you know why? This is how Kylie Jenner tells young girls she gets her body:

Waist Trainers and Fit Tea.

Oh you mean, squishing your organs and laxatives. Thanks for the healthy fitness advice Kylie.

BTW, you do know that she get paid A TON to tell you this right? Whether she uses the products or not, she’s making $ off of you believing that she does. And guess what? After my blog post ousting the entire skinny tea industry, the CEO of a fit tea company actually wrote me a personal email asking me to remove their name off of my post. The CEO said this:

“My name is XXXXX, I’m the owner of XXXXX…I see you wrote a blog post about detox teas. I am asking that you please remove my brand name from the title tag. We are a small family run business that works extremely hard…I am working 50 plus hours week trying to support my family, so I am asking you to please remove my brand name.”

LIES. LIES. LIES.

You have enough money to pay ALL the Kardashian sisters but you’re trying to play the pity card on me?

I hope you see what’s happening here. Everything that you think is authentic could very well not be. From lies in photos to lies in emails, it’s so overwhelming to have to sit here, sift through the facts, and wonder what’s real and what’s not. And now, all of a sudden, my real, worked-hard-for for body is competing against a plastic body.

The Kardashians have promoted their plastic surgeon Dr. Simon Ourian numerous times on their show and now the guy has over 1.2 MILLION followers. Check out this procedure which costs anywhere between $15k to $40k:

I would rather spend $15-$40k on eating ALL organic food, an Equinox membership, and all the fitness clothes my heart desires. But that’s me. And who am I to judge women who want to alter their bodies. It is theirs and theirs to change how they would like. My problem is that social media is now exposing plastic surgery to girls as a solution for looking better and feeling better about yourself. What if girls find plastic surgery before they find fitness? What it they begin to think that spending your money on injecting your butt is better than spending money on your education?

It worries me. A lot.

My heart is thumping hard as I write this. My chest is hot.

Some may argue that getting plastic surgery is like getting your hair dyed. Same thing. You’re changing yourself. You want to be more beautiful, so both are vain.

Yeah….except one involves a knife going in you and we don’t even know the long term effects of these foreign objects being in your body over time. Will beauty end up killing you? I don’t know. But I’m not willing to be the guinea pig.

“Stop comparing yourself Cassey! You always said that comparison is the thief of joy!”

The truth is, I’m not comparing myself to them. The followers are. And what the followers think becomes the new ideal whether I like it or not. I feel it happening. They’re telling me I need to have a big butt in order to “sell” my butt routine. And when I say sell, I mean, just watch my IG video and give it a like.

But I’ll keep being me and keep being happy with what I have because I know how trends are. They’re in then they’re out. It’s like fast fashion. Back in the 1920’s having a flat chest was in. Now, super butts are in. What’s next? Will your body be on trend? Will you alter yourself just to “fit in”?

The people used to think magazine covers were the beauty standards. Now, Instagram pics are the new beauty standard. How long will it take for people to realize that what they’re seeing on IG is not real? Maybe as long as it took us to realize that magazine covers were photoshopped.

 

Gluten-Free Apple Cinnamon Muffins

Hey guys!

Do you ever just wish you could have a little pop of bread-y carbs without all the added junk you get from pastries, muffins and cookies? Sometimes there’s nothing better than a lightly sweet muffin that you can throw in your bag for a snack, nibble at with tea, or have for breakfast. These soft and fluffy apple cinnamon muffins have zero flour of any kind! I know, right?!  NO flour?? How is that even possible? It must be magic! :P

You’ll love how they look, feel and taste just like regular muffins that use flour. You can try using peanut butter or almond butter, but cashew butter really is the best! It’s got a mild sweetness to it and a very neutral flavor, which allows the subtle apple notes to come through. You can also try these as a banana version by using mashed banana in place of the applesauce. The level of sweetness is really up to you. If you’re using a concentrated sweetener like stevia, you don’t need much at all; you don’t want to add too much and have them taste bitter. If you use a granulated sweetener, such as monk fruit, you’ll need about 2 tablespoons. If you use honey or maple syrup, it’s also about 2 tablespoons. Muffins like these allow us to un-process our diets one little recipe at a time! Definitely give these a try so you can make your days just a little easier, brighter and tastier!

GLUTEN-FREE APPLE CINNAMON MUFFINS 

Yield: 8 servings

Serving Size: 1 muffin

Prep Time: 5 min

Cook Time: 18 min

Ingredients:

 1 cup cashew butter
2⁄3 cup unsweetened applesauce
2 eggs
1 teaspoon vanilla extract
1 teaspoon apple cider vinegar
1⁄2 teaspoon baking soda
1⁄2 teaspoon cinnamon (optional)
Stevia, monk fruit extract, honey or maple syrup to taste*

Method :

Preheat oven to 375°F.
Coat 8 muffin liners with cooking spray (foil liners work best with no sticking).
In a medium bowl, add the cashew butter, applesauce and eggs. Whisk well, or use beaters set to low speed. Add in the vinegar, vanilla extract, baking soda, cinnamon, and sweetener of choice, and mix until combined (don’t over-mix).
Spoon batter 3/4 full into the liners and bake for 17-18 minutes, or until an inserted toothpick comes out clean.

*The amount of sweetener you use will depend on the type you use. Start conservatively, as these muffins have a wonderful natural sweetness from the applesauce.

Nutrition Info (with stevia)

Calories: 188 | Protein: 6.5g | Fat: 15g | Net Carbs: 9g | Fiber: 1.3g

Comment below if you give these a try, and let me know which kind of muffins I should healthify next!

Joshua Tree Adventures & Photoshoot!

Hey there guys!

This past weekend Jackelyn, Sam and I drove to Joshua Tree National Park, 2.5 hours away from LA! It was Jackelyn’s last weekend in LA so we wanted to do something special for her. My sister has become quite the outdoors-woman in the past few years and she’s all about rock climbing, bouldering, hiking and everything REI!!! She got into it as she was training for American Ninja Warrior. That upper body strength doe!

For the first time I learned how to “scramble”. No, not eggs. Scramble means to “make one’s way quickly or awkwardly up a steep slope or over rough ground by using one’s hands as well as one’s feet.”

And awkward it was!!!

At one point, as I launched my body forward to grab onto a rock, I slipped and landed belly flat onto the boulder which was angled at around a 30 degree decline. Then I started sliding, down, slipping, lower, and lower….my raw belly making contact with the frictiony granite surface of the slope, hands sliding too, skin…scraping…

Sam held my heels as Jackelyn grabbed my hands and they helped me onto my feet and back to safety.

It. Was. Scurry.

But somehow, fun??? Adventurous?

I liked it, so we ended up scrambling more! Up higher boulders! I scraped up my knee and bled a little, but no worries, I’m ok!

Here’s a wonderful shot of me and my sister after we scrambled. What could we be looking at?

I was so not prepared for the dryness and heat of Joshua Tree. I brought a big bottle of water and drank the entire thing before we even started any of of real activity. Luckily Jackelyn brought this Camelbak contraption that looks like an IV bag with her in her backpack. I felt bad for drinking from her water source but I was so dehydrated that I could not even function.

After about 3-4 hours of hiking and scrambling, it was time to prepare for our photoshoot! Golden hour was approaching!

You must have been thinking…but weren’t you sweaty and disgusting? Well, ya know, when you gotta shoot, you gotta shoot!!! In addition to our lovely gowns, I brought a bunch of wet wipes to clean the dust off our bodies and feet. We did our makeup in the car and changed in there too. Heatless hairstyles.

 

Not bad huh? :)

I am IN LOVE with my dress from The Jet Set Diaries. This emerald teal color is everything to me. And the fluidity of that skirt? It’s a fairytale.

Here’s baby sis in a gorgeous skirt from Anthropologie and my crop top from Brandy Melville. I’ve been saving that skirt for like a year now. Never knew the right occasion for it. But I think what we’ve all been waiting for was for sis to sit on a rock in the desert and pretend like she was in an Anthro catalogue. PERF.

I decided I wanted to try sitting on the rock too.

Look at those Joshua Trees!  Don’t they look alien like!? The trees are scientifically referred to as the Yucca brevifolia. 

Sam told us to turn around and smile candidly.

Check out the back of this dress. And that skirt flow is just ON POINTTTTT!

My sister is headed back to the Bay Area today after a month of living with me, and to be honest, I am sad. She is a ball of light and laughter. I have not gone home yet, I’m still blogging from my desk at the Blogilates HQ, but I am afraid that when I get there and see her empty room, that my heart too, will be empty. I’ll keep you updated on whether baby sis decides to come live in LA with me or if her heart takes her far away. Whatever she decides, I know that her adventures will be epic.

Oh and I forgot to say…that night when we were driving back from Joshua Tree, I saw my first ever meteor while on the freeway. It was the MOST INCREDIBLE THING I HAVE EVER SEEN. It was just magic. SO MAGIC!!! White and blue with a super long trail of sparkles…and soooo big!!! I don’t know what it means, but for sure, I will never forget seeing that for the rest of my life. I am going to wish that you will get to see a meteor one day too.

I hope you enjoyed these photos! And big thank you to Sam for always being such an amazing photographer!

 

Vegan Watermelon Cake Recipe!

Hey guys!

How GORGEOUS is this cake?! The colors are so beautiful and the ingredients list is SIMPLE. There is NO BAKING involved. I found this cake idea on Pinterest and decided to give it a try. Easy, peasy I thought.

But…not so quick…

As I was icing the cake, my Coco Whip (vegan sub for whipped cream) started to melt dramatically and it was kind of a mini disaster! Look, no hard feelings against Coco Whip – it’s actually AMAZING – but I almost cried and wanted to stop making this cake when my whip was sliding down the sides! You can get Coco Whip at Whole Foods and other healthy grocery stores. Didn’t check my local grocery stores, but certain ones may have it!

CocoWhip is a lot like Cool Whip but without the dairy and chemicals.

I learned that the trick to getting the Coco Whip to stick is to really get your watermelon as dry as possible using paper towels before frosting it!  Just put a light, thin layer of the whip on the sides, not globular monsters like I did in the video! Haha. You add just enough to stick the slivered almonds to it. You can decorate the top any way you like, and you can certainly cut the watermelon in any shape you prefer. I opted for a very tall cake.

Check out my Cheap Clean Eats video to see how to make it:

VEGAN WATERMELON CAKE

Yield: 6 servings

Serving Size: 1 slice

Prep Time: 15 min

Ingredients:

1 medium-large watermelon
1 container coco-whip frozen topping, slightly thawed
1/2 cup sliced almonds
1/4 cup blueberries
1/2  cup sliced strawberries
1-2 kiwi, peeled and sliced
(any other fruit you wish to decorate with)

Method:

Slice off 2-inches off each end of the watermelon and discard. Stand watermelon upright on a flat end on a cutting board. Starting at top of melon, use a long sharp knife to carefully cut between rind and flesh, all around the watermelon. Discard rind.
Pat very dry with paper towels. Frost with CocoWhip and decorate in a beautiful design.

Nutrition Info:

Approx calories, depending on the size of watermelon and amount of whip used.

Calories: 183

Protein: 2g                

Fat: 7g

Net Carbs: 28g

Fiber: 2g