Cassey Ho's Blog, page 110

October Workout Calendar!

Click to download the hi-res calendar

Hey guys!

The month of Halloween is upon us! Do you know what you will dress up as on the 31st? I JUST bought my costume today and I am SO EXCITED for you guys to see it! It’s comfy and cute!! And orange. I won’t give you any more details though…you’ll just have to wait!

3 more months until the new year…that is wildness. By the way, we just finished designing the 2017 Fit Planner :) We’ve been going at it for several months now and I feel soooo happy with it. You guys are going to love it. The graphics are beautiful…the colors are vibrant…and ugh, just everything is PERFECT! Also, we designed it to be more than just a planner for fitness and food – it’s a planner for life. The release will most likely be in a month or so! So hang tight!

NOW…ARE YOU READDDAAAYYYY for OCTOBER!!??

Your cardio, strength training, and rest days are all planned out for you. All you have to do is complete each video once, check them off, and boom, you’re done for the day! Rest days are Friday, but feel free to switch that day around with another if it works better for your schedule.

The exclusive video of the month is “Feel Good Pilates Workout” which can be found in the Blogilates Official App (iTunes or Google Play). It’s a lot of core strengthening exercises that will help build a solid abdominal wall. This special video comes free with a subscription to the monthly calendar, which is only 99c! The calendar in the app is awesome because there is no need to search for the videos on YouTube – they are already curated for you! The app is available for Android and iPhone.

If you’ve been doing the Blogilates Calendar for a while now, are short on time, and want to try something new, try out PIIT28! It’s a 28 day program (follow along videos + ebook + online portal) that I developed this year because I found myself “too busy to work out.” The workout is only 28 min and 40 seconds long and it’s all about Pilates Intense Interval Training. Prepare to sweat and be sore!

Whether you’re doing PIIT28 or the Blogilates calendar, BOTH will work to transform you if you give it 100% commitment. What’s the better one? The one you can stick with.

I’ll leave you with some inspirational before and afters from POPsters who decided to give their work out EVERYTHING they’ve got. So proud of what they’ve accomplished and what YOU’RE about to do too.

This is beautiful Belinda (@belindasays) who has been doing Blogilates workouts on YouTube for 3 years while watching her diet. She is now 90 lbs down. Love the hair color change too!

This is Theresa (@theresa_piitlates). She just finished 7 rounds of PIIT28 while digging herself out of a dark hole. This girl is on FIRE and shining so bright now! You can read her story here.

This is Corina (@chill678)! She lost 27 lbs in 6 months doing PIIT28 and is from the beautiful island of Hawaii! I had the chance to meet her a few months ago while I was there for a meetup! Read her journey here.

Theresa’s Transformation

Hey guys!

Meet Theresa (aka @theresa_piitlates)! When I saw this collage below, I could not believe my eyes! 140 days of PIIT28 (Pilates Intense Interval Training, only 28 minutes a day) and she’s 40 pounds down from the day she started. That is INCREDIBLE! It’s not easy to motivate yourself to move, especially when you feel heavy, lethargic, and in many cases, sad. It takes a lot more than people can understand to find motivation when you’re starting from a dark place. “Just do it” is a simple phrase but it means nothing if the fire inside you does not want to burn.

Theresa picked herself out of anxiety and depression and changed he body and her mind. In fact, she says that the physical transformation was just the icing on the cake. Read her interview below to see how you did it. So proud of this girl…

CASSEY: When you first signed up for PIIT28, what were you expecting? 

THERESA: Honestly when I first signed up I thought it was going to be like other work out programs I have tried. I thought it was going to be hard and not fun. I thought it would drag out and I wouldn’t be able to do it…I wasn’t confident in myself and I wasn’t sure if I’d be able to put myself through something like this. I wasn’t comfortable in my own skin and even today, sometimes, I am still not. But I’m working on it. I always tell myself to look up, not down. The day I started PIIT28, I committed and said to myself – NO MORE EXCUSES!

CASSEY: You totally killed it! I’m so proud of you! :) Do you think you’ve accomplished your “dream body”? 

THERESA:  My dream has always been to lose the heaviness of my body. I’ve carried a lot of weight for a long time. So, have I achieved that? Yes! But am I where I want to be? No, I would like to be a little stronger and a little more toned. But I know I am more than half way there!

CASSEY: What excites you most about your transformation?

THERESA: To be honest, how I FEEL is what I am most excited about. The look in the mirror was the icing on the cake for me. I feel so much happier, so much more excited to work out, and I feel STRONGER mentally. Cassey has helped me push my negative feelings out the window with every move and it’s such a stress reliever. I now have more energy to do  the things I love, and the best part is it’s not all in my head, my husband notices my increase in energy too!

This is Theresa 23 weeks apart in her earned-not-bought PIIT28 tank. She’s like a totally different person!

CASSEY: I want to hear more about feeling stronger mentally. I feel like there’s an underlying story here…

THERESA: I have had anxiety for a long time and it’s something I have always fought to handle without medication. PIIT28 grounds me, it relieves stress and any anxious feelings I may get. I used to get depressed a lot because of my weight and the way I looked. I know first hand how that is…it’s like a spiraling black hole that never ends. But since joining this community, I feel like I’m no longer trapped in side this hole. There’s less tension, less anxiousness. I get to see others in different stages of their journeys, I sympathize with their struggles and then I realize that it’s not just me! It really helps to connect with other people. PIIT28 really made me so much happier and healthier! I finally have a better relationship with my body.

CASSEY: What’s your “power phrase” for when you’re about to give up?

THERESA: I CAN and WILL do this. I am strong and nothing can tear me down. This is for me.

CASSEY: What’s a typical daily meal plan look like for you now? 

THERESA:

Breakfast: Usually greek yogurt or a egg white wrap with a cup of coffee, no sugar.
Snacks: Fruit or a nutrition bar
Lunch: Varies. Sometimes it’s a fruit smoothie or a Lenny and Larry’s complete cookie with some fruit.
Dinner: Chicken, tofu, or fish with variety of veggies and a grain like quinoa or brown rice.

CASSEY: Advice for POPsters going through PIIT28?

THERESA: The biggest thing in my opinion is to remember everyone is on their own journey and we won’t have the same results! I mean, it’s totally ok to get mad, upset, or down but don’t stay negative. Remember to pick yourself back up! It’s going to be hard, but you’ll be stronger, healthier, and happier because of it. Also, never let anyone pull you down or tell you it won’t happen because it will, and they are wrong. And finally, don’t be afraid to reach out to a friend if you’re having a hard time because it’s better to vent than to bottle up your feelings.

CASSEY: How would you describe the PIIT28 Community? 

THERESA: Everyone is so passionate, so open, and always willing to be there for support and to give friendship! I love reading their stories and bonding over similar achievements and hardships. (We all struggle, but we never give up!) Having friends throughout this has also built up my confidence.

CASSEY:  I feel you glowing through the screen! 

THERESA: I’m feeling so excited right now and so happy that you asked me to share my journey with everyone! I’m just thrilled!! PIIT28 wasn’t easy, but it was so worth it.

Thank you beautiful Theresa for sharing your story! You are SUCH an inspiration to us all. Guys comment below and let us know how you’re doing on your fitness journey, be it PIIT28, the Blogilates Workout Calendar, or whatever you’re doing to stay active!

Blueberry Lavender Sexy Shakes

Hey guys!

I love it when super beautiful food actually tastes really really good. This recipe combines several delicious flavors that I promise will take your palate to a whole different level of sophistication. There are several ice cream shops in LA that serve really crazy (but divine) flavor combinations, like Butternut Squash & Goat Cheese, Bone Marrow & Smoked Cherries (I wish I were kidding, but I’m not) and Pear & Blue Cheese. One of the tamer flavors is a Honey Lavender, which somewhat inspired this recipe. Dried lavender, when used in excess, can taste a lot like soap. But in small amounts, and with the right sweetness, it’s a beautiful flavor that’s rich an earthy. When paired with vanilla and blueberries, it’s a combo made in heaven! You can get dried lavender buds online, or at some health food markets like Sprouts in the herbs aisle.

The WOW factor from this recipe comes from the sexy blueberry jam loaded at the bottom and pulled up the sides. You’ll get a bit of texture and fruity flavor mixed in with the thick and creamy vanilla shake, that gets its sweetness from a frozen banana, a dash of honey, and if you like it really sweet, some stevia. Don’t forget the pinch of salt the recipe calls for.  It adds a nice balance to the sweetness.  Be sure to use a low sugar or all-fruit blueberry preserves, and be as artistic as you like drawing your streaks around the glass.  See how I made mine in the video! If you have a really high-powered blender, you don’t need to soak the cashews. But if you want all the chunkers out of the shake, you might as well just soak them for a bit. To keep this vegan, omit the honey and just use stevia to taste. 2-3 packets should work perfectly!

BLUEBERRY VANILLA LAVENDER SHAKE

Yield: 2 servings

Serving Size: ½ shake

Prep Time: 5 min

Ingredients:

Blueberry Sauce

1/4 cup low sugar blueberry preserves, stirred well

Shake

1/4 cup raw cashews, soaked for 2 hours and drained
1 3/4 cups unsweetened vanilla cashew milk
1 frozen banana
1 1/2 cups ice
1 1/2 teaspoons vanilla extract, or vanilla paste
2 teaspoons honey, and/or stevia to taste
1/2-3/4 teaspoon dried lavender
pinch sea salt

Method:

Spoon blueberry preserves into the bottom of two glasses.
Prepare the shake by adding all ingredients to a high powered blender and processing until thick and smooth.
Pour shake on top, swirl to decorate with a straw, and serve.

Nutrition Info:

Calories: 250

Protein: 3.5g

Fat: 8g

Net Carbs: 58g

Fiber: 2g

Check out the video!

Be sure to tag me with all of your sexy shake creations! Let me know if you try it with another type of jam!

Sugar Bribery Made Fat the Bad Guy!

Oh boy guys! Did you hear about the sugar scandal of the sixties!?

I almost couldn’t believe it when I first read this but it’s all over the news. According to some recently discovered documents, we now know that the sugar industry paid $50,000 to 3 Harvard Scientist (who accepted it, which is also a problem) in the 1960’s to deemphasize the link between sugar and heart disease and instead put all of the blame on fat and cholesterol!

WHAT!!!!

Over 50 years later, this $50,000 bribe caused the entire American society to suffer from obesity due to misleading information? Our USDA dietary guidelines were guided by this info. This is the data that is responsible for shaping those food pyramids you learned about in elementary school.

 

Fats and oils are on top, with the USDA recommending us to “use sparingly” while it’s ok to eat more servings of bread, cereal, rice, and pasta (all processed stuff) than vegetables! That is INSANE!

So what happened?

During the mid sixties, studies were being published saying that high sugar diets were the cause for heart disease in America. When the Sugar Research Foundation (aka today’s Sugar Association) caught wind of that, they were not happy – as it would lead to lower sales on their sugar-filled products. So what did they do? They paid 3 Harvard scientists the equivalent of today’s $50k to write a 2 part scientific review in The New England Journal of Medicine in 1967 saying that fat and cholesterol caused heart disease, not sugar.

And guess what?

That’s how the low fat diet trend started!

OMG!!!!

And it’s only NOW that people are beginning to be less scared of fat. I grew up my entire life having low fat everything because that is what “being healthy” meant to my mom and dad. That’s what the documentaries, news segments, books, and interviews all said. But no one could have known better. We were fed the wrong information because some shady people decided to be selfish and greedy.

The crazy thing is…one of the scientists later became the head of nutrition at the USDA!

So what do we do now?

I suggest what I’ve always suggested: eat more veggies, drink more water, and cut down on processed foods. As far as what’s better – carbs, protein, fat? It’s starting to look like completely cutting out one category will not work for the long run. So find your own balance, and don’t be scared of any category – including fat. Healthy fats from salmon, nuts, avocado etc. are good for you! Just don’t overeat.

Now, I think it is very important to understand sugar. Why is it so bad for you? And are all sugars equal?

A lot of people ask about the sugar in fruit versus other kinds of sugar, from the white table variety, to maple syrup and honey. It’s a valid question. In truth, a regular soda and two slices of watermelon have nearly the same amount of total sugar; about 40 grams. But a sugar is not always a sugar, just like a calorie is not just a calorie. Quality matters, a lot. Conceivably, one could lose weight eating 1,200 calories per day of Cheetos. And people have done so, just to prove a point. But at what cost? The inches might come off, but the risk of cancer, heart disease, slowed metabolism, muscle loss, diabetes, high cholesterol, inflammation, ADD, fatigue and sleep disruption could be the side effects.

So when we discuss sugar, we need to think along the same lines. The sugar in veggies, milk products and fruit in grams might equal those in a piece of cake, but the difference is, the former can protect you against cancer, fight free radicals, fill you with fiber, help build muscle, fight inflammation, clear up your skin, satiate you and lower your blood sugar. The latter is straight sugar with no dietary benefits and a long list of huge drawbacks.  So what do you think? Are the sugar grams in M&M’s the same as the sugar grams in an orange?

Yes, there are instances where overall sugar needs to be monitored, and where a low-carb lifestyle is needed. Diabetics, those with insulin resistance, people looking to go ketogenic, and even someone looking to lose weight, might need to reduce even natural sugars. But most people eating a well-balanced diet (and yes- this means as many, or more, veggies than fruits) can eat some fruit daily without worry. If you’re out of balance, relying on multiple pieces of fruit per day and not eating veggies, it’s time to get in some greens with those sweeter fruits.

My rule of thumb is: can I have a green veggie now instead of fruit? If I’m at home and wanting to crunch on something with my almond butter, then the answer is probably yes, I can have celery. Other times, the swap isn’t possible, and in those instances, I eat that fruit without guilt or worry! If I’m running out the door, an apple works better than cauliflower, ya know!?

My goal is to diversify. The nutritional power of vegetables is unparalleled, and the trap for most people is, there’s less sweet satisfaction, or more prep that’s involved with them, so they neglect veggies completely and eat fruit with wild abandon. So just to reiterate: the sugar from fruit is not bad! Fruit has incredible benefits and healing properties, but just like everything in life, you need to strike a balance.

So why have some people freaked out and demonized ALL sugar??

Let’s face it; our country is suffering from obesity like never before. Even though we know better, we simply are not DOING better. Portions at restaurants are outrageously large, sugary foods are inexpensive (and addictive) and the cancer-sugar connection is a scientific fact. It’s no wonder sugar has a bad rap. It should! However, narrowly judging foods by only 1-2 criteria doesn’t tell the whole story. If our criteria is: “I can eat anything with less than 10 grams of sugar” we think “it must be ‘good’ for me, so I’m going to eat it and not think twice about it.” Logic like that cuts out entire food groups (like some veggies, fruit, grains and dairy), all of which contain some fabulous health benefits for longevity and beauty!

Using that logic, grapes can be compared to a can of soda. Two cups of grapes contain as many sugar grams as the soda. But the comparison doesn’t tell the whole story: the beautiful tale of a cute little jewel of a fruit that contains fiber, resveratrol, flavonols, carotenoids, vitamin C and anti-inflammatory properties (among dozens of others), as compared to the straight sugar and chemicals in soda! According to the Journal of the American College of Nutrition, strawberries actually help with glucose metabolism,  lower lipid levels post-meal and help decrease plaque in the arteries. There’s no way sugar can claim that!

Added sugars ARE a problem, and they’re hidden in foods like ketchup, BBQ sauce, cereal, flavored yogurt, and beverages. 80% of food items in American grocery stores contain added sugar, so check your labels! Be cautious of concentrated natural sugars found in juices and dried fruits too. While they do contain some vitamins, they’re nowhere near as healthy as fresh fruit. 5-6 dates contain 32 grams of sugar.  Yes, it’s natural sugar, but you’re missing out on fresh fruit’s long list of benefits. The same goes for juice, syrup and honey. The lack of fiber allows the sugar rush into your system faster, so even though it’s natural, you don’t benefit the same way. A little is ok from time to time, but just be mindful!

And let’s get REEAAL up in here for a minute and use common sense. People have been eating fruit for millions of years without any issues. We have adapted to taking in small amounts of fructose found in nature. What we haven’t adapted to is the onslaught of added sugar in nearly everything that’s man-made. Nature gave us sugar to enjoy in the form of carrots, sweet potatoes, blueberries and melon, so don’t turn your back on Mother Nature. Simply choose her over processed foods.

If you’re still interested in cutting your added sugar intake, ask yourself these questions:

Is the sugar in this food mostly added sugar or natural sugar (from fruit, vegetables, dairy)?
Are there sneaky sugars in this food under a different name (corn syrup, fructose, sucrose, sorghum, glucose, etc)?
Is this food choice providing empty calories, or are there some nutritional benefits?
Is this food choice bringing me closer to my goals or further away?
Is there a vegetable I could be grabbing instead?
Is the rest of my diet sensible today?
Am I over-consuming dried fruits or juices, and can I reduce this in favor of the real thing?

Let me know in the comments what your thoughts are on sugar and also…the sugar scandal! It’s wild!

 

References:

http://www.whfoods.com

http://www.everydayhealth.com

http://www.sugarstacks.com

http://www.fruitsandveggiesmorematters.org

http://science-all.com

DIY Healthy & Easy Lunch Idea

Hey guys!

Whether it’s back to school, or lunches for work, packing healthy on the reg presents challenges. It’s easy to burn out on sandwiches every day, leftovers don’t always travel or reheat well, and it can be really time consuming to think of, and make, really healthy and fresh lunches day after day.

That’s why I wanted to give you three simple, cost-effective and super delicious options to throw into your rotation.  I promise you…packing lunches is a MUST if you’re wanting to save calories and money.  I wanted to think a bit outside of the box on these, because anyone can tell you to make a turkey sandwich on sprouted grain bread or pack apples and peanut butter. I wanted to show you how to maximize the use of veggies mid-day to help keep you full, keep calories in check and have you bursting with antioxidants.

Check out how to make the recipes here:



Here ya go!

Recipe #1: CHILLED SPINACH AVOCADO SOUP

Yield: 1 serving

Serving Size: 1 jar

Prep Time: 5 min

Ingredients:

3 tablespoons raw cashews, soaked 6 hours and drained
2 big handfuls spinach
3/4 cup vegetable broth
1 mini Persian cucumber, sliced
1 celery stalk, sliced
1/4 cup avocado
2 whole green onions, sliced
1/4 cup basil leaves (optional)
2 tablespoons nutritional yeast
1/4 teaspoon garlic powder
1/4 teaspoon sea salt
Pinch of pepper
1/2 tomato, chopped

Method:

Rinse drained cashews.
Place everything but tomato into a high-powered blender and process until smooth. Top with tomato, and serve chilled.

Nutrition Info:

Calories: 316

Protein: 14g

Fat: 19g

Net Carbs: 16g

Fiber: 10g

Recipe #2: AVOCADO EGG SALAD PITA

Yield: 2 servings

Serving Size: ½ recipe

Prep Time: 5 min

Ingredients:

1 medium avocado, pitted and peeled
1 teaspoon lemon juice
3 hard-boiled eggs, peeled and chopped
2 hard-boiled egg whites, chopped
1 tablespoon Dijon mustard
1 celery stalk, finely chopped
1 green onion, chopped
Salt and black pepper, to taste
1 pita bread, cut in half

Method:

Mash avocado, with lemon juice in a medium bowl. Stir in the eggs, Dijon, celery and green onion. Season with salt and pepper, to taste.
Cut a pita into two, fill each side, and serve.

Nutrition Info:

Calories: 333

Protein: 17g

Fat: 18.5g

Net carbs: 18g

Fiber: 7g

Recipe #3: SALAD IN A JAR

Yield: 1 serving

Servings Size: 1 jar

Prep Time: 5 min

Ingredients:

2-3 tablespoons light salad dressing
1/3 cup garbanzo beans, drained and rinsed
2 ounces high quality deli turkey, chopped
1/4 cup shredded carrot
1 1/2 cups Romaine lettuce, torn
1/2 cup red bell peppers, chopped
1 ounce crumbled feta cheese
1/2 cup chopped cucumber
4 kalamata olives, sliced

Method:

In a 16-ounce mason jar, add the dressing to the bottom. Layer in the beans, followed by the turkey. Sprinkle on the carrots, then pack in the lettuce, bell peppers, feta, cucumber and olives.
Place in fridge overnight, then shake just before eating right from the jar.

Nutrition Info:

Calories: 334

Protein: 22g

Fat: 13.5g

Net Carbs: 26g

Fiber: 10g

There ya have it! Which one looks most appetizing?!

DIY Healthy & Easy Lunch Ideas

Hey guys!

Whether it’s back to school, or lunches for work, packing healthy on the reg presents challenges. It’s easy to burn out on sandwiches every day, leftovers don’t always travel or reheat well, and it can be really time consuming to think of, and make, really healthy and fresh lunches day after day.

That’s why I wanted to give you three simple, cost-effective and super delicious options to throw into your rotation.  I promise you…packing lunches is a MUST if you’re wanting to save calories and money.  I wanted to think a bit outside of the box on these, because anyone can tell you to make a turkey sandwich on sprouted grain bread or pack apples and peanut butter. I wanted to show you how to maximize the use of veggies mid-day to help keep you full, keep calories in check and have you bursting with antioxidants.

Check out how to make the recipes here:



 

Here ya go!

Recipe #1: CHILLED SPINACH AVOCADO SOUP

Yield: 1 serving

Serving Size: 1 jar

Prep Time: 5 min

Ingredients:

3 tablespoons raw cashews, soaked 6 hours and drained
2 big handfuls spinach
3/4 cup vegetable broth
1 mini Persian cucumber, sliced
1 celery stalk, sliced
1/4 cup avocado
2 whole green onions, sliced
1/4 cup basil leaves (optional)
2 tablespoons nutritional yeast
1/4 teaspoon garlic powder
1/4 teaspoon sea salt
Pinch of pepper
1/2 tomato, chopped

Method:

Rinse drained cashews.
Place everything but tomato into a high-powered blender and process until smooth. Top with tomato, and serve chilled.

Nutrition Info:

Calories: 316

Protein: 14g

Fat: 19g

Net Carbs: 16g

Fiber: 10g

Recipe #2: AVOCADO EGG SALAD PITA

Yield: 2 servings

Serving Size: ½ recipe

Prep Time: 5 min

Ingredients:

1 medium avocado, pitted and peeled
1 teaspoon lemon juice
3 hard-boiled eggs, peeled and chopped
2 hard-boiled egg whites, chopped
1 tablespoon Dijon mustard
1 celery stalk, finely chopped
1 green onion, chopped
Salt and black pepper, to taste
1 pita bread, cut in half

Method:

Mash avocado, with lemon juice in a medium bowl. Stir in the eggs, Dijon, celery and green onion. Season with salt and pepper, to taste.
Cut a pita into two, fill each side, and serve.

Nutrition Info:

Calories: 333

Protein: 17g

Fat: 18.5g

Net carbs: 18g

Fiber: 7g

Recipe #3: SALAD IN A JAR

Yield: 1 serving

Servings Size: 1 jar

Prep Time: 5 min

Ingredients:

2-3 tablespoons light salad dressing
1/3 cup garbanzo beans, drained and rinsed
2 ounces high quality deli turkey, chopped
1/4 cup shredded carrot
1 1/2 cups Romaine lettuce, torn
1/2 cup red bell peppers, chopped
1 ounce crumbled feta cheese
1/2 cup chopped cucumber
4 kalamata olives, sliced

Method:

In a 16-ounce mason jar, add the dressing to the bottom. Layer in the beans, followed by the turkey. Sprinkle on the carrots, then pack in the lettuce, bell peppers, feta, cucumber and olives.
Place in fridge overnight, then shake just before eating right from the jar.

Nutrition Info:

Calories: 334

Protein: 22g

Fat: 13.5g

Net Carbs: 26g

Fiber: 10g

There ya have it! Which one looks most appetizing?!

Pre & Post Workout Eating 101

Hi Guys!

I’m not sure why pre and post workout meals seem SO complicated, but they do. I mean, we know how to eat, right?! Shouldn’t this be pretty simple? If we are eating clean does it really matter?

Turns out, it does matter if you want to maximize your workout, have sustained energy, replenish glycogen stores and repair muscle after your workout.

I know a whole lot of you out there get queasy if you eat before you hit the gym, and some of you feel weak and dizzy if you don’t chow down beforehand. But there’s a solution for everyone! We can once and for all stop asking the question and go into our workouts fueled up to crush even the most challenging workout (even PIIT28!). There are most certainly better foods than others, so take notes because they might not be what you think!     

Alright guys, let’s get the obvious out of the way first.

WATER:

You need to hydrate before, during and after your workout. Water is your body’s cooling system, plain and simple. And if you sweat a lot or work out in the heat, you can easily get dehydrated. Shoot for about 32 ounces of water in the 2 hours leading up to exercise. If you’re breaking a sweat before the sun comes up, just make sure you hydrate a little extra during your sesh. You really don’t need anything more than water unless you’re working out in extreme heat or intensely for longer than 60 minutes. If you are, you might consider a sports beverage, but READ THOSE LABELS.  The last thing you want are dyes and a bunch of sugar. Plain coconut water does wonders!

PROTEIN & CARBS:

As for your pre-workout meal, turns out it’s exactly what you should eat post-workout! How’s that for simple?! I mean, we really have been over-thinking this thing, haven’t we? Before you exercise, you need some carbs (YAY!) and protein without much fiber or fat. (I’ll explain the why down below). The rest of the day, you definitely want to get in those healthy fats and fiber, but pre and post, fat and fiber slow down the transit of nutrients through the stomach, postponing the benefits of your meal.

FIBER:

You want it, but not too close to your workout. Fiber is good, so don’t shy away from it. It expands the inside walls of your colon, which assists elimination (that’s a much nicer word than the alternative, huh!). Fiber helps you excrete more food, which prevents you from storing as much fat in your body and it makes you feel full faster.  So if you’re not going #2 often, you’ve got to have more fiber, preferably from natural sources like vegetables, fruits, flax and chia seeds. But you don’t want all this action happening too close your workout, so save the big-ticket fiber foods for 2+ hours after your workout. This means that all those chia seed puddings, and high fiber cereals are NOT ideal immediately before or after you exercise.

BEFORE YOUR WORKOUT…

Simple or Complex? 

If you can eat 2 hours before your workout, slow-digesting or complex carbs like oats are a great choice. This allows some time for the carbs to digest and get blood sugar levels up and glycogen stores full prior to training.  But if you’re lucky to just get out the door before you dash to the gym, consider more of a simple carb such as one slice of toast with some PB and banana!

To Fast or Not to Fast?

There’s a lot of buzz about working out on an empty stomach; intermittent fasting is all the rage. But many experts recommend eating before exercise, and here’s why: Exercising on an empty stomach can lead to muscle tissue breakdown. Without food for fuel, muscle tissue is converted to glucose for energy.  I don’t know about you, but I don’t work as hard as I do just to have my muscles breaking down to give me energy. If a small meal can prevent this, I’m all in!

Assess. 

If you cannot stand eating first thing in the morning and always train on empty, assess the way you work out. If you’re going on a power walk, for example, you don’t need much. Lower-intensity workouts don’t require the same fuel-up as a HIIT class. Something is better than nothing, so if you can eat half of a protein bar, or a scrambled egg white and a few strawberries, or an egg muffin, you’ll be ok.

AFTER YOUR WORKOUT…

Timing.

As with most things in life, timing is everything! It is absolutely critical that you consume your post-workout meal immediately after exercise. Muscles are depleted and require a wealth of protein and carbohydrates. This is called, “the window,” and it’s when muscles are biochemically primed for nutrient uptake. Ideally, you’ll consume your post-workout meal within 20-30 minutes, and definitely within the hour. Muscles cannot reach their full potential without proper post-workout fuel in order to increase protein synthesis, which basically means, we probably aren’t getting all we can from our physiques! This is why a protein shake is great because you can make it before you leave the house and leave it in a cooler in your car. Go basic: a shake with almond milk, protein powder and half a banana gives you the macros you need. If that’s not an option, try a container of Greek yogurt or cottage cheese. Consume on your way home, or a few minutes after you press “stop” on a Blogilates workout, and you’ll be fueling properly within that perfect little window.

Chocolate. 

Have you ever heard about endurance athletes chugging chocolate milk after a long session? It’s true! Chocolate milk contains just about the right about of protein and carbs with no fiber and little fat. Keep in mind these are tough workouts and the athletes use up their glycogen stores, but it’s pretty interesting huh?

What are your favorite pre- and post-workout meals? 

Resources:

http://www.webmd.com/diet/what-eat-before-during-after-exercise?page=1 

http://www.cnn.com/2014/09/15/health/eat-before-workout/ 

Www.healthyeating.sfgate.com 

www.livestrong.com

http://www.bodybuilding.com/fun/berardi4.htm

http://www.cnn.com/2014/09/15/health/eat-before-workout/

Pre and Post Workout Eating 101

Hi Guys!

I’m not sure why pre and post workout meals seem SO complicated, but they do. I mean, we know how to eat, right?! Shouldn’t this be pretty simple? If we are eating clean does it really matter?

Turns out, it does matter if you want to maximize your workout, have sustained energy, replenish glycogen stores and repair muscle after your workout.

I know a whole lot of you out there get queasy if you eat before you hit the gym, and some of you feel weak and dizzy if you don’t chow down beforehand. But there’s a solution for everyone! We can once and for all stop asking the question and go into our workouts fueled up to crush even the most challenging workout (even PIIT28!). There are most certainly better foods than others, so take notes because they might not be what you think!     

Alright guys, let’s get the obvious out of the way first.

WATER:

You need to hydrate before, during and after your workout. Water is your body’s cooling system, plain and simple. And if you sweat a lot or work out in the heat, you can easily get dehydrated. Shoot for about 32 ounces of water in the 2 hours leading up to exercise. If you’re breaking a sweat before the sun comes up, just make sure you hydrate a little extra during your sesh. You really don’t need anything more than water unless you’re working out in extreme heat or intensely for longer than 60 minutes. If you are, you might consider a sports beverage, but READ THOSE LABELS.  The last thing you want are dyes and a bunch of sugar. Plain coconut water does wonders!

PROTEIN & CARBS:

As for your pre-workout meal, turns out it’s exactly what you should eat post-workout! How’s that for simple?! I mean, we really have been over-thinking this thing, haven’t we? Before you exercise, you need some carbs (YAY!) and protein without much fiber or fat. (I’ll explain the why down below). The rest of the day, you definitely want to get in those healthy fats and fiber, but pre and post, fat and fiber slow down the transit of nutrients through the stomach, postponing the benefits of your meal.

FIBER:

You want it, but not too close to your workout. Fiber is good, so don’t shy away from it. It expands the inside walls of your colon, which assists elimination (that’s a much nicer word than the alternative, huh!). Fiber helps you excrete more food, which prevents you from storing as much fat in your body and it makes you feel full faster.  So if you’re not going #2 often, you’ve got to have more fiber, preferably from natural sources like vegetables, fruits, flax and chia seeds. But you don’t want all this action happening too close your workout, so save the big-ticket fiber foods for 2+ hours after your workout. This means that all those chia seed puddings, and high fiber cereals are NOT ideal immediately before or after you exercise.

BEFORE YOUR WORKOUT…

Simple or Complex? 

If you can eat 2 hours before your workout, slow-digesting or complex carbs like oats are a great choice. This allows some time for the carbs to digest and get blood sugar levels up and glycogen stores full prior to training.  But if you’re lucky to just get out the door before you dash to the gym, consider more of a simple carb such as one slice of toast with some PB and banana!

To Fast or Not to Fast?

There’s a lot of buzz about working out on an empty stomach; intermittent fasting is all the rage. But many experts recommend eating before exercise, and here’s why: Exercising on an empty stomach can lead to muscle tissue breakdown. Without food for fuel, muscle tissue is converted to glucose for energy.  I don’t know about you, but I don’t work as hard as I do just to have my muscles breaking down to give me energy. If a small meal can prevent this, I’m all in!

Assess. 

If you cannot stand eating first thing in the morning and always train on empty, assess the way you work out. If you’re going on a power walk, for example, you don’t need much. Lower-intensity workouts don’t require the same fuel-up as a HIIT class. Something is better than nothing, so if you can eat half of a protein bar, or a scrambled egg white and a few strawberries, or an egg muffin, you’ll be ok.

AFTER YOUR WORKOUT…

Timing.

As with most things in life, timing is everything! It is absolutely critical that you consume your post-workout meal immediately after exercise. Muscles are depleted and require a wealth of protein and carbohydrates. This is called, “the window,” and it’s when muscles are biochemically primed for nutrient uptake. Ideally, you’ll consume your post-workout meal within 20-30 minutes, and definitely within the hour. Muscles cannot reach their full potential without proper post-workout fuel in order to increase protein synthesis, which basically means, we probably aren’t getting all we can from our physiques! This is why a protein shake is great because you can make it before you leave the house and leave it in a cooler in your car. Go basic: a shake with almond milk, protein powder and half a banana gives you the macros you need. If that’s not an option, try a container of Greek yogurt or cottage cheese. Consume on your way home, or a few minutes after you press “stop” on a Blogilates workout, and you’ll be fueling properly within that perfect little window.

Chocolate. 

Have you ever heard about endurance athletes chugging chocolate milk after a long session? It’s true! Chocolate milk contains just about the right about of protein and carbs with no fiber and little fat. Keep in mind these are tough workouts and the athletes use up their glycogen stores, but it’s pretty interesting huh?

What are your favorite pre- and post-workout meals? 

Resources:

http://www.webmd.com/diet/what-eat-before-during-after-exercise?page=1 

http://www.cnn.com/2014/09/15/health/eat-before-workout/ 

Www.healthyeating.sfgate.com 

www.livestrong.com

http://www.bodybuilding.com/fun/berardi4.htm

http://www.cnn.com/2014/09/15/health/eat-before-workout/

What size do you wear?

 

“What size do you wear?” Has anyone ever asked you that?

Sometimes it’s a very personal question…like what’s your weight or how much money do you make. >_<

Size is such an interesting thing because somehow, this little tiny number has the power to dictate how good or bad we feel about ourselves. But…the weird thing is that the tiny numbers on your clothing labels have continuously shifted definition over time. So shouldn’t that give them less legitimacy? Yeah, it should, but us women are STILL emotionally driven by it.

So…retailers are clever enough to take advantage.

Have you ever heard of “vanity sizing”?

Because it’s a proven fact that women buy more clothes when they feel smaller, retailers actually size the clothes to mess with our heads in THEIR FAVOR.

You know how when you walk into a Forever 21 versus an Old Navy – 2 pairs of jeans in the same size can fit TOTALLY DIFFERENT!?? You’re swimming in the Old Navy and you can’t even button your pants in the Forever. Yeah. Kinda wish we had a structured sizing system like men’s pants right!?

Well that’s where this whole mess started. During the Depression era, the government actually attempted to do a study on women’s proportions and measurements “to create a simple, standardized system of sizing.”

Unfortunately, the government found too much variable data that one system of sizing could not actually be determined! (So ladies – embrace your body type! It’s so unique!)

Instead they created a numerical system (8, 10, 12 etc.) that had nothing to do with measurements (unlike men’s pants a la 32 x 32 which basically means the same thing in all brands). This system came into use in 1958…but…it means something TOTALLY DIFFERENT TODAY!

If you compare data collected from 1958 to data collected in 2011, you’ll see that women have gotten increasingly LARGER over the years, but the corresponding sizes have not…

A size 8 in 1958 fits a person who is smaller than a 00 in 2011!

WHAAA???

Very weird. But also in 1958, the smallest size was an 8.

0, 2, 4, 6 became a thing when vanity sizing became a thing. And women began to buy more because they felt smaller.

So the point of all this? To let you know that the size of your dress literally does not mean very much, because it’s definition has been changed soooo many times over the years. Don’t give something with such low credibility so much power over your confidence!

Now, I’m in a unique position to write this article because I am a consumer but I am also a designer. My goal is to make sure you feel your best, look your best, and are the MOST COMFORTABLE in your clothing so that you can run, jump, and single leg jack knife to your heart’s desire while feeling unstoppable!

I can tell you right now that I am not vanity sizing you at all compared to what’s out there. A 4 in Lululemon will fit the same as a 4 in POPFLEX. But, I do see some activewear brands out there that are increasing their measurements and decreasing the number on the label to sneakily increase sales. I’m not into that. I don’t need to mess with you because POPsters are so much more than a number and you know that too. You don’t need a label to dictate your self worth.

 

Even though I say that size doesn’t matter, I must clarify that FIT does matter – as in the way you fit your clothes. After reading a bunch of comments and emails from our beautiful customers, I know there is room for improvement in the fit and the potentially the size range of our clothing line!

Tall, short, big busted, small chested, bootylicious or not so much – I need to know your body type! I’m conducting a research study on the types of bodies in the Blogilates community so that I can make POPFLEX fit you better.

Please take just 30 seconds to anonymously fill out this survey (only 5 questions)!

TAKE THE SURVEY

Your feedback is always appreciated and will 100% directly influence the next collection. We’re not a big corporate company and I’m not partnered with a large corporation either – so there are no hoops and ladders to climb through to get things done. It’s literally you, me, and the small but mighty Blogifam :)

Thank you so much for your suggestions always! Don’t you ever forget that POPFLEX is designed for YOU! And we get to create the best activewear line ever, together.

Waist Shaper Workout Printable!

Hey guys!!

If you’re looking for a quick way to shape your waste, then stop being a prisoner to the crunch! You need to work your ENTIRE CORE!! This means in addition to your abdominals, you need to work your obliques and your lower back as well to help cinch everything in. Try out this super fun “Waist Shaper” routine. It’s a quickie – so shouldn’t take too much time to do each day!

If you’re not sure how the moves are supposed to look, please watch this video and follow along!