Cassey Ho's Blog, page 112

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!

Water-prettifying party tricks! Melon ice cubes.

Are you ready for Labor Day!? I have no idea what I’ll be doing but if you’re planning a party, then be sure to make these cute frozen fruity balls! They double as ice cubes and extra flavor for your water!

Aren’t they the cutest? :D

All you need is a grab a melon baller and your favorite fruit and let’s get started! You can even throw in a splash of red by using watermelon, if you want!

FRUITY FROZEN CUBES

Yield: multiple

Serving Size: 8-10 balls

Prep Time: 10 min

Chill Time: 4 hrs

Ingredients:

1 cantaloupe
1 honeydew
1 mango

Method :

Cut the melons in half and remove the seeds.
Peel the mango.
Use a melon baller to scoop dozens of balls out of the fruit.
Place on wax paper. If the balls are too close, they’ll stick together, so be careful.
Freeze for 4-6 hours or until solid.
Place in glasses with water, kombucha or fizzy water.

Nutrition Info for Approx 3/4 cup of Fruit:

Calories: 53 | Protein: 1g | Fat: 0g | Net Carbs: 12g | Fiber: 1.4g

What is your favorite of all the melons out there?

Inspiring PIIT28 Transformations!

Hey guys!

I can’t believe I launched PIIT28 just in February and since that short time, you guys have gotten SO MUCH STRONGER. I love compiling these Before and After’s for you so that you can see what’s possible when you put your mind to something and COMMIT.

Also, I don’t ever want you to feel discouraged or frustrated because another girl got results faster than you. Remember that “Comparison is the thief of joy.” Use these photos as motivation. It’s how you CHOOSE to see things.

Let’s give a warm welcome to the PIITsters who have made it onto this post!

Meet Theresa, (@theresa_piitlates)

“Here is the before pic I have and current pic of my journey through PIIT28. I have done 6 rounds of PIIT28 between 1.0 and 2.0. This hasn’t been an easy journey for me; however it’s been the best journey I have done for myself, minus my marriage ;) I have had ups and downs, mentally, physically, and emotionally. I have anxiety and I get scared pretty easy. I also deal with depression and it was sometimes hard for me. But Cassey always keeps my head lifted with her videos, blogs, Instagram and Twitter posts. Along with that an amazing PIIT28 community with amazing girls.”

Meet Sara, (@sarahpiit28)

“I am so proud of myself! When I first started this PIIT28 journey I didn’t think I would go past 28 days. But when I did finish, I wanted to keep going! I am glad I stuck around. It wasn’t easy! What we PIITsters do is HARD and don’t forget it! During each exercise I reminded myself that this was my “me” time and to enjoy the challenge. The feeling of accomplishment after finishing my 7th move in the 4th round was my motivation! And as I grew stronger, my interpretation of muscle fatigue change from pain to simply discomfort. I embraced those 45 seconds and unlocked my beast mode. I noticed I could do more of the moves without breaks. I can do burpees now. Who am I!?”

Meet Rhia, (@rhiavwpiit28)

“In the spirit of comparing progress pictures, I thought I’d go ahead and post my current picture side-by-side with my first progress picture I ever took. The picture on the left is from January 1st. My measurements were 39/32/43, with 27 inch thighs and 13 inch biceps. I was 160lbs. Currently I measure 34/27/37 with 23 inch thighs and 10 inch biceps. The biggest difference is how much stronger I am. I would say I’ve stuck to my New Years resolution pretty good.”

Meet Lily, (@project_heart19)

“Well girls, today is my one year on my fitness journey. I had to take my progress pic in my wheelchair, as well as do my measurements that way. The measurements came out to …. 45 INCHES LOST!”

In August 2015, Lily weighed 193lbs. She was ashamed and felt uncomfortable buying pants because she wanted to hide. She began Blogilates calendars right away and was in love with how fun PIIT28 was when she started the program in March. She became so much stronger both mentally and physically. Unfortunately, Lily was in an accident in July which has her now in a wheelchair. Lily said was afraid of losing her POPster friends because she couldn’t participate in PIIT28 anymore. But, the community didn’t let her down. They loved and supported her every step of the way. She is recovering and she says can’t wait to get back on her mat!

 

Meet Corina (@chill678)

“It didn’t happen overnight my friends. It takes days, dedication, hard work, determination, CLEAN EATING, sacrifice and focus. I think it’s important to show this type of progress pic to show the transformation process! PIIT28 is the best workout I have found but I cannot emphasize more on how important it is to feed your body the right way.”

Meet Beatriz (@beahardstyle)

“It’s been four weeks of hard work. I can’t believe I was able to accomplish this in only 28 days!! Definitely, great things take time!”

Meet Katie (@katie_dunham04)

“Day 28!! Before is on the left and after is on the right. I’ve gone from 156lbs to 152lbs. I lost 11 inches all together! Waist went from 31″ to 28”. I couldn’t be happier!! I love the results – the way I look and the way I feel. I feel strong, and so much more flexible, and generally so much healthier and happier. And no matter what anyone else thinks – I finished PIIT28 and I’m so proud of myself for that!”

*****

OMG! I am so inspired by each one of these ladies! You worked so hard. This shows that PIIT28 is just as much about mental strength as it is about physical strength. You guys make this program so powerful. You are just ON FIRE!!!!

If you want to give PIIT28 a try, have a look:

September 2016 Workout Calendar

Hey guys!

It’s almost time for fall – OMG how can this be!!?? I don’t know whether to be sad that I can’t wear tank tops and shorts anymore or be happy that pumpkin spice everything is coming back in season super soon. I think I’m definitely both right now. Definitely in a confused state.

For those of you who are headed back to school, I’m sorry. Just kidding. But not really, because I am really happy I’m not in school anymore. I like working on projects that I truly care about and can always be excited about! Now don’t get me wrong – school is great for learning and there were def things I cared about – but not to the level of caring that I feel for things now.

Anyway, I’m just so happy that I get to work with you guys every day. You guys make me excited to get up and werk, werk, werk, werk, WERK (sung in the Style of Rihanna).

Here is the new calendar of the month! All chalkboard themed for that back to school feel:

Click here for the hi-res version

Your exclusive video in the Blogilates App for September is the “Total Body Ladder”. We go through 4 moves – 1 for arms, 1 for abs, 1 for butt, and 1 for legs/cardio. We start with 2 reps of everything and work up towards 10 and then go all the way back down the ladder for 2. It’s a jolly good time :)

You know what, now that I think about it, I’m super excited for September because I want to start releasing more exciting new content for you guys! Funny videos kinda like the “7 Things Only Fit Girls Understand” and whatever else I’m feeling excited about. More POP Songs in Real Life? More vlogs? Who knows!! Just make sure you’re subscribed to Blogilates so you never miss a new video! Also comment below if you have suggestions!

If you’d like a 30 day challenge to do along with the calendar, try out any of these:

30 Day Ab Challenge
30 day Butt Challenge
30 Day Arm Challenge
30 Day Thigh Challenge

They’re fun, short, and sweet!

Ok guys, love you so much and see you soon!

How to Become a Morning Person

Hey guys!

If the word “morning” sends you hiding under the covers, this post is for you! Most people claim they’re either an early riser or a night owl. One isn’t better than the other, it’s simply the time you feel the best and most productive! The major difference is that night owls tend to dread mornings so deeply, they often start their days cranky, sluggish and unproductive.

I used to go to sleep at 4am daily (bad bad habit) and it messed with my metabolism so much. I wasn’t able to lose weight or gain muscle and my body felt super stuck…until I changed the way I slept. It wasn’t until VERY recently that I was able to happily wake up 6am to get to my 7am workouts. It took some training, but you can do this too.

Here’s how!

1. Set It.

You have to start somewhere, so the alarm clock is step number one. Don’t worry though, you can tear the band aid off slowly! Depending on how much earlier you need/want to wake up (whether it’s to get organized, finally fit in a morning workout, slowly enjoy your cup of tea, make your lunch for work, read a book or have more time to beautify before school or work) set the alarm 15 minutes earlier over the course of several days until you hit the magic time. For example, if you currently wake up at 7:00 but you want to get up at 6:00 a.m., set the alarm for 6:45 for three days, then 6:30 for three days, and so on. This gives your body a chance to reset gradually, taking the initial sting away.

2. Prep.

You really need something to look forward to in the morning. Decide what that dangling carrot is for you, and reverse engineer a way to have it lure you out of the dark and into the light! For some, it’s coffee or tea, for others it’s a green smoothie or a ready breakfast. For others, it’s a workout, audiobook, podcast or the newspaper. Whatever makes you the most happy in the morning is the thing you’re going to prep the night before. If your coffee maker has a timer, set it to brew 10 minutes before your alarm goes off, or at the very least, fill up the water and place the pod in the maker with a cup underneath so that all you have to do is press ‘start.’ If it’s breakfast you want, make overnight oats the night before. If it’s a workout, set all of your clothes out in advance and make sure your water bottle is full and chilling in the fridge. If you’re really feeling ambitious, make your lunch the night before to make your morning even more seamless. Handle all the chores the night before so that you can actually relish the early hours and fill the time with things you like.

3. Meditate.

Yes, even if it’s not your thing, sitting up and meditating for even 10 minutes clears the mind of all your stressful to-do lists, which is a big reason people are overwhelmed by mornings and would rather stay in bed. Calming your mind and body with cleansing breaths and relaxation techniques sets you up for a more productive day. There are several apps that can help you do guided meditation if you’re not a pro at going it alone just yet. The Headspace app is great!

4. List It.

Writing down–or even typing into your phone–your top three objectives for the day suddenly prioritizes everything. Most of us are pretty fantastic at multi-tasking, but studies show we aren’t accomplishing more by tackling too much at once. It’s actually far more productive for us to put our phones on airplane mode, close all unnecessary tabs, and focus on one task at a time. There’s much less stress and distraction that way, and things get done better. So wake up, set your top three goals, and know you’ll tackle them with ease, which should help you look forward to the day with a bit more affection.

5. Set the Tone.

Instead of waking up to blaring BEEPS, set your alarm to your favorite radio station or song! What better way to start the day than to hear Justin Timberlake singing, “Can’t Stop the Feeling.” Music makes us happy, so hearing joyful sounds as you exit slumber puts you in a better and less resentful mood.

6. Schedule It.

If your goal is to wake up earlier to exercise because you know you can’t do it after work or school, you simply must get an accountability partner for the mornings. See if your BFF will meet you at 6:00 a.m. to jog, or Skype your bestie as you do Pilates. The association you have with waking early to see your favorite person takes the sting out of the early hour, and it also keeps you committed to your workout regimen.

7. Light It Up.

Studies show you definitely need to sleep in a dark room, but as soon as you wake up, let the light in ASAP. Yes, it’s hard on your eyes for a second, but seeing the sun actually lightens your mood and reminds you of all the opportunities that stand before you. If you live where it’s still dark in the early morning, turn on the lights and open a window for some fresh air, if weather permits.

8.  Get Enough Sleep.

You can’t go waking up earlier if you’re not going to go to bed earlier. Being a morning person doesn’t mean you just function on 6 hours of zzz’s instead of 7.  You still need 7-9 hours of sleep per night. As you begin setting your alarm earlier and earlier, commit to turning in that much earlier too.

9. Turn Off the Electronics.

T.V., computers and phones stimulate you before bed. To get a more restful sleep with more REM, you need to shut off electronics an hour or more before shutting off the lights. Create a new habit where you read, listen to a podcast or meditate before bed to help you fall into a deep sleep faster. More high quality sleep means happier mornings.

10. No Alcohol Or Big Meals.

Alcohol seriously interferes with sleep, as do heavy meals. Avoid eating a lot right before bed and keep alcohol to a minimum, if at all. You might also want to decrease your water intake leading up to bedtime so that you don’t have to wake up to pee, which disrupts your sleep cycles, leading to crabbier mornings.

11. Shout It Out.

When all else fails, wake up and say, “I’m up, I’m happy and I’m ready for the day!” It might sound cheesy, but I dare you to give it a try and not have it put a small smile on your face. Say it more than once, and loudly if you need to; do whatever it takes for your words to become reality. We are what we think, so if you think you are happy and ready, declare it and watch it come to fruition.

12. Do It Every Day.

It’s actually really important to wake up at the same time every day, regardless if it’s Wednesday, or Saturday. Sleeping in until noon on the weekends doesn’t change your body’s sleep cycle for it to become a routine that’s innate. Feel free to give yourself an extra 30 minutes or so on the weekends, but the goal is to get you so excited to tackle the day, that you won’t want to hibernate on the weekends.

That’s it guys! Are you ready to take the plunge? Early risers tend to burn more calories and get more done in a day, so let that tidbit, and the 12 tips above incentivize you to be the early bird that gets the worm!

Let me know in the comments if you’re a natural early riser or a night owl and what your best tips are!

7 Things Only Fit Girls will Understand

 

If you work out, then you will understand these struggles. Go through these and comment below how many of these scenarios you relate to!

1. Do you ever peek over at your treadmill neighbor’s speed? I do. And I’m so terrified that he/she will see me looking! I just want to see if I can go faster, that’s all…

2. Ever find yourself trying to get motivated but all you can do is look at Instagram pics? Yeah…

3. Are you one of those people who marks your water bottle and drinks all day long? Toilet you are my friend.

4. Working out with ear buds is just impossible when you’re jumping around. Why no make ear buds for people with tiny ear holes like me?

5. Taking off your sports bra after a workout is like a whole ‘nother level of work out.

6. The terror of the toilet after leg day.

7. Well if you’re gonna work out in the morning, what’s the point of washing your hair? But like…I work out every day and I don’t want a smelly head so…what’s a girl to do!??

If you can relate to these scenarios, then congrats you are a Fit Girl! I highly suggest you watch the YouTube video as it will be funnier with the sounds and music. TRUST.

Also, I want to address something that came up in the comments on YouTube that I had not anticipated. Apparently people are getting upset over the fact that I titled the video “7 Things Only Fit Girls Understand”. What’s the problem you ask?

The word “Fit”.

This commenter really summed up what the problem was.

Dictionary.com’s definition of “fit” is: “in good physical condition; in good health.”

So before everyone gets all cray over the fact that fit somehow means skinny with a six pack, let’s understand that fit to me means you work out. Simple as that. So basically, if you’re a POPster, you’re also a fit girl. End of story.