Cassey Ho's Blog, page 113

How to Get Motivated!

Hey Guys!

What does MOTIVATION mean to you? Do you have it? Do you lack it? Do you want it? (Yes, probably!) What is it exactly, and why do some people seem to have it oozing from every pore? Just in case you want the definition, here it is:

mo·ti·va·tion

mōdəˈvāSH(ə)n/

noun

The reason or reasons one has for acting or behaving in a particular way.

The general desire or willingness of someone to do something.

I’ll bet 99% of the population wants to be healthy. I mean, who doesn’t want to live longer while feeling better? The desire is there for the majority of the planet. But what makes one person bolt out of bed at 5 a.m. to jog before the sun’s up, while another presses snooze and says, “I’ll start on Monday”? Why does a co-worker pack her perfect bento box every day, while you rely on the vending machine? Why do some people do exactly what they say they’re going to, while others have a constant silent dialogue with themselves that goes a little like this: “missing the gym today won’t matter, I’ll just go tomorrow for longer,” or, “I’m so stressed, I deserve chocolate,” or, “I’m going to start losing weight after my birthday”!?

Before you know it, variations of the same excuses crop up day after day, week after week, until disappointment and negative self-talk become the norm, and no progress is made. I’m here to tell you: you do not have to live this way! Life’s too short to beat yourself up! Most of us bully ourselves in ways we’d never dream of bullying another human being. Here’s where we say: ENOUGH IS ENOUGH! It’s time to change your thoughts in order to change your mind, habits and body. It might be tough, but it’ll be worth it. Creating new habits takes structure. None of us are going to wake up tomorrow, or even in one week, an entirely new person with brand new habits. But small and relentless commitments every day will change you and help you become all you were destined to be.

To get started, it helps to know the two types of motivation: intrinsic and extrinsic.

Intrinsic is when something is so completely natural, it’s simply a part of who you are. It’s inherent.

Extrinsic is the opposite; something that’s not entirely natural or a part of you. When someone is intrinsically motivated to exercise, for example, it’s second nature. The habit is so ingrained that the act of not doing it regularly feels depressing and foreign.

You can certainly be extrinsically motivated to hit the gym every day, but it means the fire to do so doesn’t come from within. You might be in a sport that requires it. Perhaps your doctor demanded you get on a waking routine, or you get to wear cute tank tops and chat with friends if you strap on the sneakers for a girly power walk. Just so we’re clear, I’m not saying there’s anything wrong with this, but it doesn’t always last. We’re after intrinsic motivation, or at the very least, habits that aren’t torture!

For me, exercise and work are 100% intrinsic. Like, I have to shut it down. I crave both, get lost in both and have to force myself to stop sometimes because it’s so natural and enjoyable. It’s where I’m in “the zone.” Maybe you feel that way about parenting, drawing, reading or cooking?  Think about something in your life where you’re intrinsically motivated and meditate on that feeling a bit. It might be your form of expression, a creative outlet, or a sense of satisfaction in working hard at something. Recognize how that feels in one area of your life, because we are going to harness it and make it a habit for your health!

They say it takes 21 days to create a habit. Incorporate these ten tips and you’re sure to get there!

1. It’s not about Vanity

Fitness can’t only be about vanity. We have to dig a bit deeper than the surface to make things last. A goal of, “looking good for a wedding,” never lasts. It might get you to go to the gym every day for 3 weeks, but what happens after you take that bridesmaid dress off? Where does the motivation come from then?

You’ve got to find 3 specific reasons why exercising most days of the week is important to you. Let me help you with a few: cancer prevention, living with less pain, sleeping better, decreasing depression, more energy, curing your diabetes, endurance to play with your children. Those are just a few “big” reasons.  Do you see the difference? Stating, “I will run 4 days per week to cut my risk of cancer,” is a lot more powerful than saying, “I will work out to lose 5 pounds.” The difference here is in the magnitude. Failing to lose 5 pounds isn’t a huge consequence, but failing to have energy to play with your kids, or failing to do all you can to prevent a serious disease, has real impact. Even if you’re too young to imagine a life where you don’t feel energetic, it helps to visualize the things you want to prevent. The steps you make today affect your future self!

2. Commit Out Loud

We make and break promises to ourselves multiple times per day, but as soon as there’s something on the line—money, your credibility, your loyalty—well, that’s another story. Some people go so far as to blog an entire experience just for the public accountability. Others simply sign a contract with a friend, promise to put $10 into a jar for every kickboxing class they miss, or start a closed Facebook page with a group of friends. The point is, people let themselves down often, but most don’t want to let someone else down. Ideally, you’ll buy a class pass with 3 or more friends, reserve a bike in advance so you can’t back out, or have a scheduled power walk at 5:00 p.m. Monday-Thursday to hold you to your routine. Ideally, you won’t just tell your BFF your goals! Tell a few more people, especially those who give you tough love when you need it.

3. Give Yourself a Present

Ok – it doesn’t have to be diamonds or anything, but scientists have discovered that you can take a string of habits that end in reward to create a positive habit. For example:

Set workout gear out the night before
Set alarm for 6:00 a.m. to hit the gym
Treat yourself to a green juice post workout

These are three separate things that end in something joyful. Even if you despise mornings AND exercise, your brain will begin to associate the pleasure (green juice) with the habit of working out.

Another option:

DVR your favorite reality t.v. show
Set your jump rope and dumbbells out before work
Come home to an at-home gym party while watching your show (which you agree to only watch if you are moving!)

Charles Duhigg, author of, The Power of Habit, says that habits are made up of three things: triggers, routines and rewards. And those CAN turn into intrinsic motivation! Something as small as your morning coffee can serve as a reward. A trigger can be your alarm and getting up.  The routine is having your coffee pot set so that all you have to do is press “brew.” And the reward is sipping on that warm mug of happiness that gets your eyes aflutter and your day off to a great start. Don’t think you need to reward yourself with a mani/pedi every time you go to the gym. That’ll get expensive!  Just reward yourself with something you love to do…but only after the workout is complete. Maybe it’s calling your bestie, reading a book, or making a smoothie.

4. Make a Plan

You must have measurable goals or you won’t know how to get where you want to go, and you won’t know what it feels like when you arrive. Saying, “I’m going to exercise more,” is failure waiting to happen.  More than what?! Saying, “I will do four 30-minute POP Pilates videos on Monday, Wednesday, Friday and Saturday,” is completely measurable.  You either do it or you don’t.  People who say, “I want to lose 5 pounds,” are doomed to fail.  What’s the plan? Do you want to lose it in 3 weeks or 3 years? A better plan is saying, “I will lose 5 pounds by June 2nd by logging my food daily and jogging 2 miles Monday-Friday.”  Once you know the plan, write it down and put it where you can see it.

Here’s a 4 min video to get you started!

5. Buy Some New Clothes

The better you look and feel, the more motivated you’ll be. It’s surprising what people will spend on a dress they’ll only wear once, but they won’t invest in cute clothes they’ll exercise in multiple times per week.  When you invest in exercise attire, it reinforces health and fitness as part of your identity. It becomes part of who you are, decreasing the excuses. Allow yourself to be an athlete.  Think of yourself as someone who works out and it will define you as such. My fave POPFLEX outfit of the moment…

6. Feelings Journal

Write down how you feel after your workout. You might not think it carries a lot of weight, but putting pen to paper really does work! If you notice an elevated mood, a flatter tummy in the morning and a lack of rage at the office, you need to write it down! If you’re ever tempted to skip a workout, whip out your journal and sneak a peek at the positive things you’ve written down.

7. Measure it

The scale can be mean and unforgiving (and misleading!), but photos and measurements don’t lie. Progress can keep you motivated like nothing else. Sometimes the before photo alone is enough of a reality check. But a tape measure and a few snapshots tell a truer story than the scale, so be sure to get the pix and measurements for your ‘evidence file’ on day one of your journey.

8. Try new Things

Just because you hate yoga and cycling doesn’t mean you hate all exercise.  It’s easy to lump those negative feelings together and assume they blanket every exercise program on the planet. But they don’t. There’s something out there for everyone. It may take kissing a few frogs to find your Prince Charming, but eventually you will find that class, or that instructor or that walking trail that leaves you excited, invigorated and craving more. Don’t stop until you’ve found it! And when you do, commit to it at least 3 days per week.

9. Explore all Sides of Health

Working out isn’t the only habit we’re after here. To be well-rounded, you really need to focus on your nutrition, sleep, stress, hydration and happiness. Finding motivation in other areas helps the exercise motivation because you begin to feel accomplished across the board. Make the same commitments with food by logging meals into an app so that you become aware of what you’re putting into your body. Commit to trying healthier recipes or start buying organic. Make a contract to go to sleep by 10 p.m. each night. Have a consequence for not going to sleep when you promised. Fill up four-20-ounce water bottles the night before and vow to drink them all the next day.

10. Create your Vision

Seeing is believing.  It really is! Some of the most successful people in the world set their intentions daily, or weekly. They create Pinterest boards, vision boards or they meditate. Some simply express gratitude in the morning and vocalize 5 things they’re going to accomplish that day before their feet hit the floor. The mind is a powerful ally, so create the health, the look and the fitness you hope to achieve, and paint it colorfully in your mind. Better yet, go a step further and write it, draw it or save it on your computer.

Let me know in the comments below if you struggle with motivation and which of these tips you’re going to try first. I’d love to hear if your habits improve in the next 21 days! Don’t make excuses! The worst that can happen is that nothing changes. The best that can happen is you become intrinsically motivated to do something that will 100% improve your life!

 

Foods for Clear & Radiant Skin

Hey Guys!

Did a lil photoshoot this past weekend and had so much fun frolicking around a random high school :P Here’s one of my fave pics from that sesh. What I like about this photo is the fact that I feel so calm and so strong all at once. It has a lot to do with being comfortable in my body and comfortable in my skin! I had acne all throughout my high school and college years and tried EVERYTHING to clear my skin. No creams worked, even strong ones prescribed by my doctor.

However, for the past year, my skin has been so good to me…because I’ve been good to myself. I started taking care of myself from the inside out and not only did my metabolism begin to function properly again, I lost some fat, gained some muscle, and my skin started to glow!! You guys even started to comment and ask for my skin care routine! And to be honest, I don’t really have one. I wash my face at night with a makeup remover wipe and that’s kinda it! I use moisturizer in the morning and at night, but I don’t do anything complicated. I actually owe it all to the way I eat.

So, here’s some research to help you understand which foods are champions for clear skin!

“Foods get digested and broken down into vitamins, minerals and amino acids that your body can use to build healthy skin,” says Dr. Jessica Wu, a dermatologist and skincare line creator.  She says that not eating enough protein can prevent the skin from producing collagen and elastic tissue, both of which make skin strong and supple. I think that’s reason enough to keep that daily protein intake up, don’t you?

Here are the best foods top dermatologists and celebrity estheticians recommend for glowing and youthful skin, plus a few you should avoid. You know the “EAT IT” list will include plant-based foods, so I hope you like your greens! If not, find a green drink or green juice you can tolerate because there are over 25,000 phytonutrients found in plant foods! Phytonutrients help skin retain firmness by increasing the stability of cellular membranes. They also improve blood flow to the skin.  Some of the most impressive include:

Carotenoids: Powerful antioxidants that combat harmful free radicals that damage tissues in the body.
Resveratrol: An antioxidant with powerful anti-inflammatory benefits. Also touted for anti-aging.
Flavonoids: Offer protection against certain types of cancer and heart disease.

“EAT IT LIST”

Avocados are full of phytonutrients and healthy monounsaturated fats which help moisturize the skin from the inside out. Avocado is high in vitamin E, which stimulates collagen production.
Brazil nuts contain selenium, which produces the antioxidant responsible for reducing cell damage. (You heard right, this little guy can slow down the skin’s aging process!). Just two nuts supply your daily dose! Selenium also protects against sunburn and skin cancer.
Omega-3 and 6 fatty acids (nuts, chia seeds, salmon, flaxseed and walnuts) AKA- essential fatty acids-aren’t made by the body; you must eat them. They’re essential because they’re the building blocks of healthy cell membranes. These incredible polyunsaturated fats aid in creating the skin’s natural oil barrier, one of the components of plump, hydrated and younger looking skin. They also help diminish inflammation associated with acne.
Coconut oil is anti-viral, anti-microbial, and anti-fungal. Many people with acne also suffer from Candida overgrowth and can benefit from using coconut oil internally and topically. It’s a great moisturizer and contains a sunscreen protection of 4 (but please, still use your SPF!)
Bell peppers, strawberries, citrus fruits, kale, spinach and broccoli are collagen-boosting foods because they’re high in Vitamin C, which is a pre-cursor to collagen production. Fun fact: a red bell pepper contains more vitamin C than an orange.
Eggs, Brussels sprouts and onions are sulfur-containing foods, and sulfur is necessary for the production of collagen and keratin (so the bonus here is gorgeous hair on top of glowing skin)!
Garlic will scare vampires away (which will keep your skin radiant for sure!) but it’s quite magical and we should all be eating it daily! Garlic can prevent breakouts and maintain clear skin. According to Best Health Magazine, “it’s best to crush or chop garlic and leave it on the cutting board for a few minutes before cooking,” in order to maximize its antibiotic compounds.
Almond butter, pumpkin, sweet potatoes, carrots and cantaloupe are high in antioxidant-rich vitamins A and E (have you noticed a lot of fancy skin serums and creams contain those vitamins too?) Vitamin A is critical for moisture retention to the epidermis, which helps stave off wrinkles and remove dead skin.
Turmeric is one of the most powerful antioxidants and anti-inflammatory foods. Popular in Indian cuisine, this herb packs a more powerful punch than fruits and veggies. You can blend a piece of fresh turmeric into shakes, cook with the powder, or take a capsule daily.
Pineapple is super high in vitamin C and the enzyme bromelain, which is known to be a great skin softener.
Pomegranates contain Polyphenols which fight free radicals and regulate skin’s blood flow. This gives skin a rosy glow.
Tomatoes are antioxidant superstars. If you can, have them cooked with a little olive oil for the biggest nutrient punch. When eaten in the right doses, the skin’s ability to protect itself against UV damage increases significantly.
Kidney beans contain zinc, which has healing properties.  “Studies indicate a correlation between blemishes and low zinc levels,” Dr. Wu explains. Just 4 ounces daily seems to do the trick.
Leafy greens contain amazing nutrients, and also increase nitric oxide in your blood, giving skin a healthy glow.

“USE IT LIST”

Food feeds us on a cellular level, but it’s also helpful topically. If an emergency arises, look no further than your kitchen cabinets.

Tea bags: Brew a cup of green tea and sip on it for the antioxidant benefits (namely EGCG which reduces redness) while you chill the tea bag. Once cold, apply it to blemishes for its antiseptic and anti-inflammatory benefits.
Lemons: Just a little bit on a cotton ball pressed on a blemish can calm inflammation. They’re a good source of vitamin C and they act as an astringent.
Honey: Make sure it’s raw, because raw honey is a powerful super-food, while the regular store-bought stuff is not! Rich in antioxidants, phytonutrients and live enzymes, a small dab on a breakout before bed can relieve blemishes and soften skin.

“DITCH IT  LIST”

I hate to say it, but sugar is a big no-no if you want clear and radiant skin. Dr. Perricone, a famous skin doctor, author and creator of a skincare line says, simple carbohydrates cause your insulin levels to spike, causing “a burst of inflammation throughout the body.” Avoid high-glycemic foods and those high in saturated fats such as: white bread, candy, fried food, ice cream, juice, pasta, pizza, and packaged snacks. If you’re wondering what inflammation has to do with acne, here it is: It’s the body’s natural response to attackers (bacteria, chemicals, or certain foods). “When inflammation works like it’s supposed to, it helps your body fight off an attack by bringing in white blood cells and all the warriors of your immune system. When it’s done fighting the infection, it stops. The swelling goes down, the redness disappears, the wound heals,” says author of Clear Skin Forever, Devin Mooers.

Hope that helped guys! Comment below what your skin care regimen is!

Resources:

http://www.m.webmd.com/healthy-beauty/features/natural-skin-care-skinny-fats

http://www.forbes.com/sites/sarahwu/2014/09/16/eating-for-beauty-the-best-diet-for-healthy-clear-skin/#ce361b63ac7f

http://stylecaster.com/beauty/healthy-fats-for-clear-skin/#ixzz45TvxDRx2

http://www.besthealthmag.ca/best-eats/nutrition/15-foods-to-eat-for-glowing-skin-and-healthy-hair/

http://www.beautyinthebag.com/

http://www.huffingtonpost.com/2013/09/05/fix-your-skin-mistakes_n_3861033.html

http://www.huffingtonpost.com/2013/10/10/sugar-bad-for-skin_n_4071548.html

Vegan Peanut Butter Cheesecake

Hey guys!

I know it’s summer and we all want to keep fit, but I just had to share this recipe with you! OMG, it is so creamy and satisfying and peanut-buttery delicious, I’d feel like a bad friend if I kept it all to myself. Here’s its highlight reel: vegan, low carb, low sugar, gluten-free, made from healthy fat, and really simple. No, you cannot eat the whole thing guilt-free, but a slice, oh yeah, you MUST!

Regular cheesecakes can be a little fussy to make. They often crack on the top, and it’s hard to know when to pull them out of the oven to ensure the center is soft, smooth and firm, yet creamy and not over-baked. And let’s not even talk about all the gluten, sugar and cream cheese that it takes to make one! This perfectly sweet and subtly salty cheesecake is made in two simple steps and is no-bake! I’m dying to know what you think of it when you make it! Be sure to let me know on social media and tag your pics so I can enjoy them!

VEGAN PEANUT BUTTER CHEEECAKE

Yield: 8 servings

Serving Size: 1 SLICE

Prep Time: 15 min

Chill Time: 6 hours

Ingredients:

Crust

1/4 cup dry roasted and salted peanuts
1/4 cup raw almonds
6 medium pitted dates
2 teaspoons coconut oil

Filling

1 1/2 cups raw cashews
3 cups water
1/3 cup granulated zero-calorie sweetner
1/4 cup chilled coconut cream from the can
2 tablespoons natural peanut butter
1 tablespoon powdered peanut butter (or peanut flour)
2 tablespoons coconut oil, melted
1/2 teaspoon vanilla extract
1/4 teaspoon sea salt (plus a pinch for topping)

Method :

Soak the cashew in the water for 6 hours, or overnight. Drain and rinse.
Coat a 7-inch springform pan with cooking spray.
In a food processor, add crust ingredients and process until it resembles fine crumbs. Press into the bottom of the pan. Place in freezer as you make the filling.
Place the soaked cashews and remaining filling ingredients into the food processor and process until completely smooth (about 5 minutes). Pour over the crust. Sprinkle the top with a little extra sea salt, if desired.
You can make a fun trim around the top using crushed peanuts, if desired.
Place in fridge for 6-8 hours, or until firm, or place in a freezer for 2 hours and then a fridge for 2 hours.
Cut into 8 slices, and serve.

I cannot wait for you to make this and tell me all about it in the comments!

 

Nutrition Info:

Calories: 267 | Protein: 7g | Fat: 22g | Net Carbs: 11g | Fiber: 2g

POPFLEX POP UP SHOP!

Hmm this collage is super blurry but I can’t seem to find the original pics!

The pic on top is me in front of my first ever booth at IDEA WORLD Fitness Convention in 2013. It was a little bitty 10×10 booth and that was my first mannequin ever. We sold all the inspirational shirts from blogilatesdesigns.com and used the oGorgeous/Blogilates step and repeat as our background!

The pic on the bottom is from our 2014 BODYPOP booth, and that was the first time I had ever debuted that line of clothing! It was such a special moment for me, looking back at where we were and where we had expanded to. It was a 20×10 booth with soft wooden flooring, sheer curtains, fairy lights, and even a changing room!

There was no 2015 booth. If you’ve seen my vlog on about “Secrets on Starting a Clothing Line“, then you’d know that I took a year and a half off from debuting any new activewear styles for BODYPOP because I was personally unhappy with the price and the quality – I knew I could do better. I took that time to source my own fabrics, my own threads, my own WRAP-certified factories, and do whatever I could to cut out the middle man and bring the price of the clothing down while bringing the quality of the products up.

So in January 2016, POPFLEX was born. I can honestly say that I am so proud of this collection and I stand behind it 110%. FOR REAL. The fabric is so soft, so durable, and my designs actually look how I sketched them on paper! Seeing you guys wear POPFLEX to work out, take selfies, stretch, buy groceries, climb mountains, or do whatever in…makes me feel like I did it right this time. For me, and for you.

Top left in clockwise order: @popgoddessemily, @luce_fitlife, @mrs.yoga, and @estherjulee.

So this year, July 2016, we are back at IDEA with the first ever POPFLEX Pop Up Shop!!!!!! AHHHHHHHH!!!!!!! For the first time ever, you can come and see the clothing in person, feel how buttery the fabric is, and check what size you are! Everything will be discounted up to 40% (you’ll be getting the VIP discount), so you NEED to come!

PLUS…we spent a lot of time designing this year’s booth. I have a surprise there for you. I think you will really like it :)

To get into IDEA World, you need an expo hall pass. You can get there here. The special thing with that link is that you can use it to RSVP for my POP Pilates class & Showcase Party on sat July 16th at 12pm too!

The expo hall hours to shop are:

Thursday, July 14

12:20pm – 6:30pm

Friday, July 15

11:30am-6:30pm

Saturday, July 16

10:30am-6:30pm

Alrighty guys! I hope to see you there! It’s going to be a blast!

What it means to not have a six pack…

 

“She may not have a six pack but she’s tough.”

I used to let this comment upset me, but now it empowers me. You are correct. I don’t have a six pack. I never had one. Even when I was 15 lbs lighter on my 5’5″ frame. Even though I can sprint at 11mph and leg press 3 of me and hold Teasers like it ain’t nobody’s bizzness. Even though I am a fitness instructor. You are right. I DON’T HAVE A SIX PACK.

But do I let that define me?

No way do I let my physical shell define who I am and how strong I am inside. I don’t let it define my capability as a trainer. How I look has nothing to do with how I teach. This year, after breaking out of my metabolic disruption and doing PIIT28 with passion, I can kinda see some baby little lines on my abs and omg it’s crazy because my abs don’t even like to show me anything! But it’s cool abs! You do you, because leggies and armies aren’t being shy!

I’m proud of you, body!

Guys seriously – this is the most important thing. Let your body be your body. Stop pushing it so hard to LOOK like something it’s not meant to look like. The truth is, I used to work out 4 hrs a day and eat a low amount of calories and BARELY had any fat on my body (bikini competition times). But I still had fat on my abs. And I could barely think. It affected my business. It also frustrated the heck out of me because I let my body define who I was. That was stupid, and I don’t do that anymore.

Today I work out about 28 minutes a day and I don’t restrict my diet to just chicken breast and broccoli. I am super happy, super energetic, my head is full of ideas for my businesses, and I have time to actually ENJOY LIFE. It’s how I want to live.

I may not look like a bikini model, but my job isn’t to look like a bikini model, and looking like a bikini model does not make me better at my job. So I’m cool with that.

You just need to focus on getting stronger and you will sculpt yourself into what your best form should be, naturally. And most importantly respect your body as it changes because it needs that. It doesn’t need workouts and diets fueled by hate. It needs your encouragement. And just know, I’m always here encouraging you too.

 

Vegan Frozen Yogurt Bark

Hey guys!

Does this frozen yogurt bark make you feel patriotic? When I see it, I immediately think about the 4th of July…which happens to be Monday sooooo perfect timing yeah!!??!

I think themed food (in color or occasion) is extra cute, and oh-so-festive. There’s an emotional connection to seeing food with our eyes and tying in nostalgia before taking even the first bite. So whether it’s patriotism, childhood wonder, comfort, party-time, Easter, New Year’s, GNO or a baby shower, be sure to go the extra mile and tailor your cuisine to match the event.

You’ll be so happy to know that this frozen yogurt bark (modeled after the not-so-healthy fancy white chocolate bark you’ll see in high-end stores) is remarkably healthy, easy, and can be made vegan or non-vegan. These are perfect for summer because they’re cold, slightly sweet and really refreshing with bursts of real fruit POWER! Yes- I believe fruit is the ultimate super-hero because it’s filled with antioxidants to beat down the bad free-radicals of life, plus, it’s so yummy! So in essence, this bark IS LIFE!

Prepare the pan and get ready to sprinkle!

FROZEN YOGURT BARK

Yield: 1 serving

Serving Size: full recipe

Prep Time: 5 min

Chill Time: 3 hrs

Ingredients:

6 oz vanilla coconut yogurt (for vegan) or Greek yogurt
2 medium strawberries, chopped
1/4 cup blueberries
1 tablespoon unsweetened coconut flakes

Method :

Line a 7-by-3-inch loaf pan with wax paper.
Spread yogurt evenly across the bottom. Sprinkle with the fruit and coconut and press some pieces in slightly.
Cover with plastic wrap and freeze for 3 hours, or until frozen. Break apart into bark using a knife, and serve.

Nutrition Info (Vegan Version):

Calories: 185 | Protein: 1g | Fat: 7.5g | Net Carbs: 30g | Fiber: 4g

Let me know your favorite holiday food to make in the comments below!

Protected: July 2016 Workout Calendar!

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We need to get EVERYONE moving.

Hey guys!

Today marks the first day of the 30 day #WHATSYOURMOVE Challenge and my mission to get EVERYONE moving this summer! It really annoys me when people flake out when I ask them to come work out with me or they come up with some last minute excuse to avoid exercising. UGH! But I think the deep rooted issue is that they are actually scared, but won’t admit it! So, I understand.

But only to a certain degree. You can’t keep being scared forever.

So, I am DETERMINED to help everyone embrace the fact that fitness can be FUN!! I mean, you know it and I know it already! So let’s help our friends and our family members understand. They’ll be so much happier and healthier once they join in. You can be the positive change in their life.

I’m super excited that Android Wear reached out and asked me to partner with them to host the biggest summer fitness party of the year to help further spread this message in the #WHATSYOURMOVE campaign! Everyone is invited AND there are crazy good prizes guys…everyday starting today and for the next 30 days…I am giving away 1 Android Wear Smartwatch that tracks calories burned, steps taken, heart rate, and bunch of other great features.  That’s 30 watches!!

This is the biggest giveaway ever and I want you guys to join in at whatsyourmove.com. All you have to do is upload a GIF (don’t worry, it’s not hard, there’s a timer cam on the website that does it for you) and I’ll pick my fave GIF of the day. Just click on the yellow camera button in the left hand corner!

That’s it! The #WHATSYOURMOVE party is worldwide y’all!

And if you’re not sure what your first move should be, no worries. I gotcha covered! I made a video for you that is meant to inspire you. But maybe you’ll just think I’m weird.

That’s it guys! I want you to get all your friends to join in too for the next 30 days. It’s fun for everyone and will help people move past their fear of getting active. Let’s make it our mission to get everyone moving this summer. Comment below if you’re in!

Matcha Crepe Cake!

Hey guys!

Do you love matcha? I absolutely love it and drink it in everything from smoothies to lattes! I love its earthy flavor, plus it is SO good for you! The antioxidants are through the roof! Studies show it can help fight cancer, reduce cholesterol, act as a calming agent, and it has anti-inflammatory properties. So I figured, why let beverages have all the fun? Why not create a stunning cake that’s worthy of the fanciest birthday party, but easy enough to make any day of the week for brunch, or even breakfast. I love this cake because it’s not overly sweet. In fact, you can totally steal this crepe recipe and use it for savory crepes, or any type of traditional crepe. They’re no-fail! Another highlight…they’re gluten-free! I think you should make this cake instead of a regular baked one for your next party. It’s so pretty, spongy, creamy and decadent tasting, but it’s quite a bit healthier than most desserts out there because it’s sugar-free (although you’d never know it because it’s THAT good!). Check out my video to see just how easy these crepes are to make and flip. I didn’t break a single one!

Quick Tips:

If you don’t have powdered zero-calorie sweetener or powdered sugar, make your own! Simply put the granulated sweetener into a small blender, and process until it’s powdery.
Be sure to buy organic matcha any time you purchase it. You can get it online, or at any health-food grocery store. The prices range from about $17 all the way up to $40. Just know a little goes a long way, and it’ll last you a long time.
If you love the flavor of matcha, feel free to add a couple more teaspoons; just taste as you go. The level of green in your cake and filling will depend on how much you use, and the brand you buy. Some matchas are bright green, while others are a bit more brown-green.

MATCHA CREPE CAKE

Yield: 8 servings

Serving Size: 1 slice

Prep Time: 5 min

Cook Time: 18 min

Ingredients:

Crepes

2 cups unsweetened vanilla cashew milk (or non dairy milk of choice)
4 eggs
1 cup almond flour
1 cup arrowroot flour
2 teaspoon vanilla extract
2 teaspoons matcha powder
Pinch of stevia
Pinch of salt

Filling:

2/3 cup canned coconut milk (chilled overnight)
4 ounces plain nonfat Greek yogurt
1/4 cup mascarpone cheese
1/4 cup powdered zero-calorie sweetener
2 teaspoons matcha powder
1 teaspoon vanilla extract

Method :

In a small blender, add the crepe ingredients, and process until smooth (about 10 seconds).
Heat a 10” nonstick pan over low heat. Coat with cooking spray. Pour the batter into the pan 1/4 cup at a time, swirling to cover the bottom. Raise heat to low-medium and cook until the edges are beginning to crisp and the top is covered with small bubbles (about 1 minute). Carefully flip, and cook for 30 seconds, or until fully cooked on both sides.
Place on a small square of wax paper (don’t stack the hot crepes). Repeat until batter is gone. You should get 10-11 crepes out of the batter.
Let crepes fully cool while making the filling. Scoop the hardened coconut milk from the top of the can and add to a bowl. Using beaters to mix, add in the remaining ingredients until smooth. Don’t over-mix or it’ll become runny.
Construct the cake by laying down one crepe and adding about 2 tablespoons of filling. Spread evenly. Repeat until all crepes are stacked, then use remaining filling to cover the top. Dust the top with extra matcha powder using a sifter, if desired. You can eat it right away, or, to let the flavors settle in and allow the filling to firm up, place in the refrigerator for several hours.
Feel free to cover in berries, drizzle with chocolate, or just eat it plain!

Nutrition Info:

Calories: 246 | Protein: 9g | Fat: 16g | Net Carbs: 17g | Fiber: 2.5g

WHO WANTS SOME!!??

The Top 5 Metabolism Boosters

 

Hey Guys!

POPsters know that most good things come from hard work and persistence. There’s no magic pill for the perfect body, and shortcuts aren’t all they’re cracked up to be. If you google “ways to increase your metabolism”, you’ll easily find 60 or more that claim to work. The problem with many of them is they’re not always the most practical suggestions. For example, green tea has been shown to increase metabolism, but to get the metabolic effect of burning an extra 90 calories per day, you need to drink 7 cups daily! You see…you could also just exercise for an extra 15 minutes!  So are there metabolism boosters you can add in pretty effortlessly? Absolutely! Here are the top 5 most practical ways to rev up your metabolism:

MUSCLE UP!

We’ve all heard that muscle weighs more than fat. That’s actually true and not true. 1 pound of muscle and 1 pound of fat both weigh 1 pound. But the 1 pound of muscle will take up significantly less space than the fat (plus it looks a whole lot better in a bikini). But muscle actually uses more energy than fat, which is why having more keeps your metabolism running like a furnace, even if you miss a couple days in the gym. The more muscle we have, the more calories we burn.  Muscle=metabolism. So if you’re a cardio junkie, it’s time to add in some weight training a couple days per week. According to health.com, “The average woman in her 30s who strength-trains 30 to 40 minutes twice a week for four months will increase her resting metabolism by 100 calories a day.” The very best way to do this is by HIIT training, especially if you loathe pumping iron. “Interval training is the best way to shed pounds, increase your metabolism, improve your cholesterol profile, and improve insulin sensitivity.” Strength training can be body weight exercises too!

EAT BREAKFAST.

Eating within an hour of waking up literally wakes up your metabolism. It breaks the fast from the night, steadies blood sugar and sets you up to burn calories throughout the day. According to the National Weight Control Registry, 78% of 5,000 people who lost an average of 66 pounds and kept it off, eat a morning meal every day. If you’re not a breakfast eater, start with a small snack: a hard-boiled egg, small smoothie, tofu scramble or 1/2 cup of Greek yogurt will get the job done. Eventually, you’ll start getting hungrier in the morning and can add a bit more to make it a meal. And make sure you’re eating throughout the day too! Skipping meals or dipping too low in calories per day does not help you keep weight off! It simply ends up slowing down your metabolism, creating a challenging and disheartening uphill battle for weight loss. If you haven’t read my personal story about this, click here.

GET ENOUGH PROTEIN.

Protein makes us feel fuller longer (that’s a huge-win for hungry girls everywhere!) because it’s digested more slowly than fat and carbs. This is especially important at breakfast. The metabolism booster here comes from a process called thermogenesis. “Your body uses about 10% of its calorie intake for digestion. So, because it takes longer to burn protein than carbs or fat, your body expends more energy absorbing the nutrients in a high-protein diet,” according to health.com. This does not mean you need to carry around a cooler filled with chicken breasts and drink egg whites from a jug. It simply means that eating protein with every meal is important if you hope to stay full, preserve lean muscle mass, stabilize your blood sugar and casually burn some extra calories without any extra effort.

DRINK RIGHT.

As boring as it might sound, water really is the fountain of youth in so many ways! A study by The Journal of Clinical Endocrinology and Metabolism showed that after drinking about 2 tall glasses of water, participants’ metabolic rates increased by 30 percent! The researchers estimate that increasing daily water intake by about 6 cups would burn an extra 17,400 calories over the course of the year—resulting in a weight loss of close to five pounds. Conversely, alcohol can undo all that hard work. When your body breaks down a cocktail, it takes precedence over any food in your system waiting to be digested because your body knows it’s a poison and wants to get rid of it. This slows down the entire metabolic process and decreases your fat burning ability by up to 73%. If you do indulge in an occasional alcoholic beverage, keep it to skinny cocktails and wine only.

GET FERMENTED!

If you’re not on the gut-health train, it’s time to climb aboard because this is one fad that’s not a fad at all; it’s absolute fact and it’s here to stay.  In addition to the myriad of health benefits associated with fermented foods like sauerkraut, kombucha, kefir and yogurt, you can add increased metabolism to the list. Fermented foods help good bacteria in the gut process food more efficiently.  A healthy gut regulates the immune system, appetite and metabolism, reduces sugar cravings, assists with elimination, and produces essential vitamins and nutrients, all of which helps maintain a healthy weight. You can ease into this if you’re unfamiliar with fermented foods. A couple tablespoons of sauerkraut per day, a low sugar kombucha drink or a few servings of plain Greek yogurt are simple, and tasty ways, to get your daily dose.

So that’s it guys! Don’t you think you can do one, or maybe all of those things? Let me know in the comments below which one you’re already doing! And which one surprises you the most!

Love you so much!

Resources:

http://m.huffpost.com/us/entry/fermented-foods_b_1220756.html

http://www.mindbodygreen.com/0-14758/why-fermented-foods-are-good-for-weight-loss-mood-glowing-skin.html

http://hippocratesinst.org/fermented-foods-2

http://draxe.com/fermented-foods/

http://articles.mercola.com/sites/articles/archive/2013/06/01/fermented-vegetables.aspx