Cassey Ho's Blog, page 114

Best Workout Socks + How I Style Them

Hey guys!

It’s time for a fashion post! I haven’t done one of these in a WHILE, so I’m super excited to show you a few different looks that I’ve styled for the gym. I also challenged myself to show you 3 different outfits using 3 different sock styles.

I know that socks can seem like an afterthought most of the time, but they are so important! When you don’t wear them, your shoes smell! Or you get blisters! Or you develop even more serious injuries!

To be 100% honest though, I myself was guilty of not giving my feet the best care when it came to socks. I would just buy little boys’ socks since that gave me an automatic “no-show” look and it was cheap, but oftentimes, they would slip off mid-run. BAD IDEA.

Coincidentally, when I was watching Shark Tank (one of my fave shows), this sock start-up called BOMBAS was pitching their newly “re-engineered athletic-leisure socks with a mission to help those in need.”

Interesting, I thought.

When the owners said that socks were the #1 most requested item at homeless shelters, I immediately remembered all the men and women I saw on the streets on cold winter nights, my heart wrenching with sorrow, wondering if they had enough sleeping bags or coats to keep warm through the night.

This business has heart, and that, I respect tremendously.

They’ve donated over 900,000 socks since launching their company.

So, in today’s post, I am going to be featuring 3 different gym looks using 3 different sock heights from BOMBAS, in partnership and in support of their mission and their awesome product!

You can see all the socks I’m wearing in this post HERE!

LOOK #1: MONOCHROMATIC CITY CHIC

Monochrome and super sleek. If you’re walking to your local Pilates or Barre studio, this look is it. Black leggings with a little ankle detail, a black bra with some edgy straps, and a grey wind jacket. No-show socks are a MUST here, as nothing can compete with the ankle detailing on the pant. Black sneakers of course.

This BOMBAS Invisibles sock as well as the others in their collection feature “invisitoe” which means that they got rid of the annoying bump that runs across the toes on most socks. The seams are hand-linked so you don’t feel anything across your toes!

LOOK #2: STRETCH SIREN

Feeling like a dancer in this bodysuit! I love stretching while feeling graceful, and beautiful – you gotta rock a leotard one of these days! It’s so fun! Kinda awesome that these socks match my pillows.

Check out this neat design! Because the honeycomb structure (from the bees!) is naturally strong, when knitted here, it provides extra support and tightness in your arch where you need it most!

LOOK #3: DANCING QUEEN

I had so much fun putting this one together. As many of you know, I LOVE dancing – and I LOVE dressing as fierce as possible when I am feeling the music. This outfit features a bright sports bra, booty shorts, a long sleeved mesh top, and wedges with pink calf socks. Oh and how do you like my braids!? I actually did them myself!

The Bombas Calf Sock isn’t too tight, and doesn’t slip down! WOOHOO!

The socks are comfortable, thick, and most importantly, they are backed by an honorable mission. Oh yeah, and Shark Daymond John ended up investing in the company! SO COOL!

If you guys want to give these socks a try, just go to Bombas and use the code “BLOGILATES” for 20% off your first order! We even created the Blogilates Fitness Pack which includes all my faves! Check out the pack HERE!

They also have an awesome 100% happiness guarantee. Basically, if you don’t think they are the most comfortable socks you’ve ever worn they will refund your entire purchase!

There you go guys! I hope you had as much fun looking at these styles as I did putting them together! Comment below and tell me which style you like best from my 3 looks! And…would you want more fashion posts?

PLOT TWIST: How to GAIN Weight

Hey guys!

You may be confused about the title of this blog because who wants to gain weight right!? Well, there are people who may be naturally skinny and want to add on some muscle mass, or there’s people who have been through unhealthy relationships with food and lost too much weight and are now looking to add back on a few pounds. Also, some people may be overcoming an illness and need to get back to an ideal weight. No matter what the reasoning is, here are some helpful tips for you to gain weight in a HEALTHY way.

But first, before I go any further …

When I say gain weight in a HEALTHY way, it DOESN’T mean you should go eat fast food like crazy and have a YOLO meal all day every day. There are ways to gain weight while optimizing health. You need nutrients to give your body what it needs to GROW. 

1. Keep A Food Diary

I want you to record WHAT you eat, WHEN you eat and HOW you feel. Recording what you’re eating will help you identify where you can improve your eating habits and potentially add more to your meals and snacks. You can keep a food diary in an organized fashion with the Blogilates Fit Journal or in an app like MyFitnessPal. You may not realize how LITTLE food you’re eating and it can be a “wake-up call” to simply eat better or more. Also, recording when you eat, can help you add snacks into your day if needed. You may also notice patterns forming from when you eat and how you feel. If you notice that you get very tired and sluggish mid-afternoon, and you didn’t eat very much for lunch, then this would be a good opportunity to add a well-balanced lunch and mid-afternoon snack into your day. You don’t have to keep a food diary forever, but do this for a week or 2 to notice patterns in your eating habits. Then you can make changes.

2. Eat Nutrient Dense Foods

You may not realize it, but your diet may consist of food that simply has calories, but not much nutritional value to it. Instead, nutrient-dense foods have a lot of nutrients for their calorie content. This includes vitamins, minerals, complex carbs, lean proteins and healthy fats. Examples of nutrient-dense foods are whole-grains, lean proteins, dairy products, nuts and seeds. In comparison, less nutrient-dense foods are like rice cake, crackers, cookies, soda and juice. Those foods may taste good and give you some energy, but they aren’t really adding anything to support a healthy weight gain. Think about food quality instead of low-calorie snacks.

3. Eat Enough Protein

Eating an adequate amount of protein will help support your muscle mass and growth – and that is one thing that you do NOT want to deteriorate! Also, if you’re active then you REALLY need to ensure you meet your protein requirements. You don’t want to burn protein calories because you want the protein to support your cells, muscles and growth. Most people aren’t aware of how much protein they need. A general recommendation is between 0.8g-1g of protein per pound of body weight. So if you weigh 130lbs you should have about 104 to 130g of protein each day. Stick with the healthiest protein choices such as lean meats, non-fat yogurts, cottage cheese, and fish. Beans, tofu, tempeh and legumes are also high in protein if you don’t eat meat! 

4. Drink smoothies and shakes!

Meal replacement shakes are a great way to add in nutrient dense calories without overstuffing your belly. Make sure that the shake mix you choose has healthy carbs, fats, fiber and protein in it with not too much added sugar. You want to make sure that you are FULL before you next meal. So, look for shakes that have at least 325-400 calories with 15-25 g of protein, 5 g of fiber and 10-13 g of healthy fat.

5. Add Extras

If you don’t want to increase your portions of certain foods, instead you can add healthy toppings to your snacks and meals. Try adding nut butters to smoothies, nuts/seeds to yogurt, oatmeal, or cereal. Perhaps more cheese, avocados, and protein to salads. All these small additions will help you increase your calorie intake while adding some taste and nutrition to your food as well!

6. Exercise for your Goals

Gaining weight doesn’t mean you have to stop all exercise. Instead, exercise for YOUR personal goals. This means cutting back on cardio and doing more strength training to build up your muscle mass. Exercise can also help stimulate your appetite, which will also help you increase your intake. Remember that when you add strength training to your routine and you’re building muscle, your body naturally needs more fuel to support itself – therefore eating enough is essential. So, more resistance training, less cardio and you’ll see that healthy lean muscle start to form!

7. Be Patient and Set Reasonable Goals

Gaining weight is much the same as losing weight in the sense that it shouldn’t be rushed and it won’t happen over night. Did you know that one pound of fat is eating an EXTRA 3,500 calories a day ON TOP of what you already need to eat. Therefore, gaining is still a process. But if you’re someone who’s been restricting food severely you may gain weight quicker – and that’s okay! Remember that gaining weight isn’t always a BAD thing. You’ll know if you’re reaching a healthier weight if you start feeling better, have increased energy and don’t feel as tired and irritable throughout your day. Focus on you and trust the process. 

Weight Gain Journeys

Here are some POPsters who have gone through some healthy weight gaining journeys!

Isabelle (@thefitbelle) was less than 90lbs and now she’s around 118lb! After a year of changing her lifestyle, she was able to make better eating and exercise habits. She found happiness and is full of much more energy than she was before! We are so happy with her results and think she looks BEAUTIFUL!

Cynthia (@cynthiatmore) proves that the scale DOESN’T matter. She weighs less in the first pic because she was obsessed with seeing a low number on the scale, yet she didn’t have any muscle mass. Once she started focusing on a balanced lifestyle, eating more and exercising for her goals, her body thanked her for it. She’s looking healthy and STRONG!

Inspirational PIIT28 Before and Afters!

Hey guys!

OMG! Your PIIT28 transformations are endless! I’m seriously blown away every time I search the hashtag #PIIT28 on IG and see all your amazing progress. No matter what round you’re on, I can see how much stronger you’re getting! And you know what? It’s not just from looking at your pics – it’s from reading your captions. You guys know how much dedication and hard work it takes to stick to a workout plan. You know that it’s both physically and mentally demanding. But, you did it. You’re DOING it. And I’m SO PROUD OF YOU ALL!

Here are some real deal before and after progress pics from the Spring 2016 season of PIIT28!

Meet Shannon, @go.mommybear

“PIIT day 84 is the last day of PIIT28 2.0! The before pic on the left was taken on March 1st at 3.5 weeks postpartum and the pic on the right is today at 16 weeks postpartum. I have seen such an improvement in my body and my mind. Thank you PIIT28!”

Meet Corina, @chill678

“Wow! You guys! The biggest difference I see right when I look at this is my confidence! In my before picture, the lighting was darker, I was slouching, I wasn’t smiling – clearly I wasn’t happy about doing this before picture … I see such a huge difference in my current photo. The lighting is brighter, I am stranding taller and straighter and I’m smiling. I feel amazing. So here’s my story for any of you who ma not really know my journey. I lost 25 lbs 4 years ago doing POP Pilates with Blogilates and I was the most confident I have ever been in my life. And living on an island, always being at the beach, the pressure to feel good in your own skin is even higher here, and for the first time ever I felt great in a bikini, but something happened to my body after we got back from our Mexico/Jamaica trip in 2014, I started gaining weight and wouldn’t stop. I don’t eat bad nor do I drink that much anymore so I couldn’t understand why, I was working out with POP Pilates still and following the calendar but my rive and focus wasn’t up to par as I like it to be, I just wasn’t happy or motivated, and I continued to gain all the 25 lbs back plus ten more, but then Cassey introduced PIIT28 to us and I initially was really excited to try it but was hesitant if I paid for it, would I even stick with it and I told myself give it two weeks and see how you feel … Well I never looked back and I wake up everyday motivated by each and every POPster and PIITster in the community that I see on Instagram. That motivates me to get into my POPFLEX gear and head to the mat! Seeing my before and after picture really makes me feel elated knowing that all the sweat that drips out of my body, all the pain my muscles feel doing plank jacks, and dead man walking was all worth it! I am so thankful for the program Cassey has introduced as it has given me a whole new perspective on being confident in my own skin – strong really is the new skinny! I am down 10lbs and 11 inches in 3 months! The journey of my transformation continues!”

Meet Jalé, @popster_23

“I finished PIIT 2.0 yesterday and I can’t believe I’ve stuck with the PIIT program for 84 days. The results are beyond amazing and I am so much stronger than when I started March 1st.”

Meet Emily, @popgoddessemily

“I am the WORST at before and after photos lmao, like I never have any continuity. Oh, well. Today was the last day of PIIT28 2.0 – crazy!! The last 3 months have been so transformative. I look and feel so much stronger – when I cross in front of a mirror I think, “damn!!” I think everyone should love their body as it is, but there is a certain type of pride in knowing you worked hard to improve yourself like this. To everyone still in the middle of the program, YOU’RE DOING AWESOME DON’T GIVE UP! And if today was your last day, CONGRATULATIONS, and who’s going to join me for a second round of 2.0??”

Meet, Courtney @piit.fit

“Day 28: before and after. How do put into words how I feel? The past 28 days have been amazing. I have become my own motivation and inspiration. I feel unstoppable and I feel strong. I am so excited to continue this journey right into round 2.”

Meet Kristen, @piitbridekristen

“I cannot believe these photos! Here are my before and day 28 afters that I took yesterday. I lost 8 lbs and 9 inches overall! I am so unbelievably pumped right now!! You better believe I’m doing another round! I feel so much better and stronger than I did 28 days ago. In fact, just finished my day 29 workout!! I also have to give credit where it is due in my diet. I’ve been doing The 28 Day Reset in conjunction with PIIT28 and I think it has made all the difference. Yummy food, no calorie counting and amazing results! What more could I ask for!? I even cheated a little and still got amazing results.”

Meet MacKenzie, @mackiee.d

“PIIT has been super easy to follow and commit to every day. I love how clear it is each week that I’m getting stronger. More than any other workout program I’ve followed, I’m seeing myself build muscle rather than just losing weight. I’ve been doing Blogilates for 4 years and I feel like Cassey and I are best friends.”

Meet Amanda, @amandalates_xo

“PIIT day 84 so here it is! I really am the worst at taking before and after pictures but ohh well! I’m still trying not to focus on vanity, and measure my progress by how I feel … Which is AMAZING! The before picture on the left was actually at the start of PIIT 2.0 and I was crazy bloated! I’ve noticed the most difference in the upper part of my stomach area – definitely flattened out a bit. Dresses that were tight on me in that area last summer are NOT tight in that area anymore! I did another comparison photo of my original day 1 photo vs. day 84 in the same mirror pose and it looks comparable to the pictures here. I probably should have turned on the light and not just rely on natural lighting. Anyways, I’m feeling truly amazing. I went outside tanning in my backyard yesterday for the first time this summer and was really loving how I felt in my bikini. May even post one of the photos I took! I started PIIT 2.0 again today and will continue doing it this week until I’m told what to do next. Also mixing in practicing POP 5 because my POP Pilates training will be here before I know it and I can’t wait!”

Meet Bim, @bibimpopster

“Day 28! Never in my wildest dreams that I’ll be determined enough to finish such a challenge and achieve something like this. Thank you so much Blogilates for inspiring me and the whole #PIITfam as well. I have the Blogilates timer but I usually get bored… I prefer using the videos to hear Cassey’s voice like she became my workout buddy. It takes 21 days to form a habit…we”re on the 28th!! I will continue for the 2nd round after my father’s operation and a short vacay and that’s after 2 weeks. I will surely miss it, but I promise to come back and I’ll keep you posted for the “progress report.”

Meet Alicia, @blogilates_alicia13

“Ok, so I’ve been really bad about posting stuff this month, but I wanted to post my Day 1 to PIIT day 84 pic! Holy crap! I’ll be honest, I didn’t do very well with the workouts during PIIT 2.0; I really miss Cassey’s calendar and her videos, so I’ll probably go back to doing that. But even though I didn’t get all of the workouts in, I tried to stay active and eat well, and I think that helped a lot! Overall, I’m really glad I participated in PIIT28 and I would definitely do it again.”

Meet Jennifer, @littlejuicebox

“Finished PIIT28. This is my before/after photo and I’m really proud of the changes I’ve made to my body. I feel stronger, more flexible and above all that a little bit more confident in my own skin. Although it took me a few days longer than the 29 scheduled, I’m so glad I completed it, and can’t wait to do it all again with some added strength training! Until next month’s progress pic …”

Meet Brina, @fitbribri

“Arms and back progress is the most rewarding. I know it’s tough to stay motivated doing any sort of arm working or plank-based move, but pushing through and staying mentally strong will help you go so far! I love fitness because it allows me to test not only my physical strength, but also my mental. How far are you willing to go?”

Meet Katie, @popwithkatie

“YOU GUYS! We made it – it’s time to post our before and after PIIT pictures! I gotta say, it’s been awesome. It has been so much fun to go through both PIT 1.0 and 2.0 and watch us all get stronger, fitter, and more confident. I don’t think I’ve ever posted a bikini picture online before – it feels weird but also kinda awesome :) PIIT has changed me, not just physically, but mentally too. I push myself farther, hold my head higher, and expect a little more from myself each and every day! Fitness is a journey – a marathon, and not a race –  and getting in my 28 minutes of intense cardio and Pilates in every day gets me that much closer to MY finish line. I don’t ever weigh myself, but I do like to measure myself – since starting PIIT, I’ve lost 5 inches overall and I feel so much more toned! My cardio has also improved tremendously, running has gotten easier and I actually like burpees now! I’m so proud of how far I’ve come and am so excited about how much farther PIIT and you amazing POPsters will take me! Onward to the next challenge!”

****

All of your stories completely amaze me! I am honestly so proud of you all. You inspire ME to be stronger, fitter and faster! This community isn’t just about looking a certain way. It’s about pushing your limits and reaching YOUR potential. We are a team and we are here to encourage each other!

If it’s your first time completing PIIT28 1.0, then I suggest doing a second round before doing 2.0. If you just completed 2.0 then I would suggest completing 2.0 again! This time you will notice a HUGE increase in strength and endurance. I can’t wait to see your progress after the next 28 days!

How to Make Peanut Butter Honey Fudge!

Hey guys!

Erin and I were experimenting in the kitchen and came up with these beauties…Peanut Butter Honey Fudge Squares!

I thought I’d eat up the whole batch, but to be honest, they are so decadent and rich, that eating more than one actually becomes hard! No, seriously. Trust me. Or if you don’t trust yourself, then package them up and give it away, or invite some friends over for treats :)

PEANUT BUTTER HONEY FUDGE

Yield: 12 servings

Serving Size: 1 square

Prep Time: 5 min

Cook Time: 2 min

Chill Time: 3 hours

Ingredients:

1/2 cup smooth natural peanut butter
1/4 cup coconut oil
3 tablespoons granulated sugar substitute, or stevia to taste
3 tablespoons honey
1 teaspoon vanilla extract
Pinch sea salt
1 tablespoon chopped salted peanuts (optional)

Method:

In a small pot, add the peanut butter, oil and sweetener and heat over low-medium while whisking. Add the honey and vanilla and bring to a low simmer while whisking.
Remove from heat, stir in salt, and pour into an 6-by-3-inch silicone loaf pan. Sprinkle with nuts, if desired.
Place in freezer and chill until solid.
Cut into squares and serve, or refrigerate until ready to serve.

Nutrition Info:

Calories: 119  |  Protein: 3g  | Fat: 10g  | Net carbs: 6g  | Fiber: 0.7g

If you’d like to watch the YouTube video, here it is! Enjoy!

How to Run with a Blister! Ow or no ow? + GIVEAWAY!

Hey guys!

Have you ever worked out so much that your body begins to show signs of physical wear and tear? Callouses, blisters, bruises…maybe even injury?

First of all – congrats for going super hard, but second of all, please be kind to your body! You need to know your limits and push past them, but not to the point of hurting yourself! It is a gift to be able to give our muscles movement, so let’s do what we can to protect the health of our bodies.

With that said, I’m guilty of over testing my limits and have had to deal with the consequences.

A couple months ago in an interval running class, I pretty much started sprinting super hard without much of a warmup (I questioned the instructor in my head as I got into this) and I felt a sharp pain run through my right hamstring. Then as I tried to bend over to feel what was going on, my back felt so tight that I couldn’t.

I knew there was something really wrong. I went to the chiropractor the next day and got X-rays done. Turned out that my pelvis was out of alignment!!! I had to go through a series of adjustments and muscle stimulation sessions to get me back to normal. IT WAS NOT CHEAP.

Hopefully that will never happen to you! But something you may have experienced if you’re a runner are…annoying BLISTERS!

Yea, they suck. So I’ve partnered up with Compeed, an amazing new blister cushion that just launched in the U.S., to talk to you about how to prevent blisters and treat them when you get them!

What are blisters?

They are bubbles that form right underneath your skin due to friction against your foot. Basically the outer layers of your skin rub against each other, they separate, and then they fill with fluid! Oh yeah, and they hurt.

How to prevent blisters?

 1. Don’t wear shoes that are too tight! 
 

You should be able to snugly stick your finger between your heel and the back of your shoe. If it’s too tight, get a half size up. If it’s too loose, go a half size down.

2. Wear breathable, sweat wicking socks that are made of nylon or a wool blend. 

You don’t want your feet to sweat, get clammy, and stay wet inside your shoe. EEW! Smelly and a perfect scenario for foot issues. 

 3. Double sock it!

 

If you’re still feeling like there’s too much friction between your foot and the shoes, double up your socks for extra cushion! This way the friction is happening between 2 pairs of socks, not you and the shoe.

 4. Prevent friction with lubrication!
 

There are plenty of powders and creams you can buy at your local drugstore to lessen the friction, but one of my secrets is to use petroleum jelly! I know it sounds weird but it really helps lessen the rubbing on the area where you’re starting to feel the blister coming on. Just don’t put it all over your foot as you might actually just slip out of your shoe as you’re running :P

Finally, if you’ve done all of that and now you have a blister…

DARN.

I’m sorry.

BUT LIFE SHALL GO ON!!

There are all sorts of bandages out there that will act as a faux skin as your skin is healing! But don’t do a regular bandage as that will peel off the moment you start moving. So my best advice to you is to get Compeed Blister Cushions.

They are super soft and super cushiony. I actually really like squishing them! :)

Basically, if you get a blister, all you have to do is firmly apply the Compeed Blister Cushion right over the area and leave it there until the cushion detaches naturally. You won’t even be able to feel it – trust me. I even showered in it and forgot! It fits like a second skin to stay on for days. The reason why you have to leave it on is because a moist environment will be created underneath the cushion that is intended to promote wound healing without softening and breaking down your skin tissue. The hydrocolloid technology in the cushion will help keep moisture in and germs out.

These are also great for when you wear high heels – even if you don’t have a blister but need extra cushion. Ladies. For real. This will solve all your problems until they make more comfortable heels!

Now, since I’m so ecstatic about these COMPEED Blister Cushions and I want you to try them, it is GIVEAWAY TIME!!! I’m going to pick 3 lucky POPsters to receive the below:

– 3 sets of COMPEED Blister Cushions
– $50 gift card to Walgreens

All I want you to do is comment below and tell me:

What’s your power phrase? What do you tell yourself in that moment when you’re about to quit?

For me. I say: “It’s going to be fine. Let’s go.”

Sometimes even when I’m DYING I will mutter this underneath my breath.

I will randomly pick 3 winners on the 7th of June! You must be 18+ and a resident of the US. Good luck!

Tie Dye Popsicles!

Hey guys!

To me, there’s nothing more satisfying than something really cold and refreshing as the weather begins to warm up. And if it’s totally cute and colorful, it tastes even better, right?! That’s certainly the case with these tie dye popsicles. Obviously they’re gorgeous and just scream, “I’m healthy and full of antioxidants,” but they also taste absolutely incredible!

Believe it or not, nailing health, beauty and taste in a recipe can be hard. Sometimes we sacrifice taste because something is “good for us,” or it’s gorgeous for a photo but might not be the healthiest choice. I’m here to say, these get an A+ on ERRTHANG!!!!

Oh! And did I mention they’re easy to make? I’ll teach you the trick to layering if you don’t have the patience to freeze every layer before adding the next one. (I mean, who has time for that?) We need to get to the sweet, sour, cold and perfectly drippy final product instead of laboring for hours. Imagine all the possibilities for colors too! Just select the colors of fruit you wish to highlight for your next soiree, and follow the method for these no-fail pops! Seriously guys, you must make these with your favorite fruits! They taste way better than anything you can get from a store, and there’s no added sugar, so you can feel good about eating them. They’re also less than 100 calories each!

TIE DYE POPSICLES

Yield: 1 serving

Serving Size: 1 popsicle

Prep Time: 15 min

Chill Time: 4-6 hrs

Ingredients:

Green Layer

1/2 cup packed spinach
4 kiwi, peeled
2 tablespoons lime juice
Pinch of stevia, or 6 drops liquid stevia

Orange Layer

4-5 frozen peach slices (about 1 peeled peach), slightly thawed
1/2 cup frozen mango chunks, slightly thawed
2 tablespoons orange juice

Yellow Layer

3/4 cup frozen pineapple tidbits
1/2 ripe (unfrozen) banana
2 tablespoons orange juice

Purple Layer

1/2 cup blackberries
1/4 cup frozen blueberries
1/4 banana

Pink Layer

1/2 cup pomegranate seeds
1/4 banana
2 tablespoons orange juice

Method :

Prepare 8 popsicle molds like these into their holders.
Begin by blending the green layer ingredients until completely smooth. Spoon into the bottom of the molds. Place in freezer while you prepare the next layer.
Blend the orange layer ingredients together. This layer will be thick. If you want little pieces of real fruit, pulse blend instead. Spoon this layer on top of the green and push the stick into the center just a bit in order to begin your tie dye effect. Remove the stick and place molds in freezer.
Blend the yellow layer and repeat the above instructions.
Blend the purple layer and repeat the above instructions. Be careful here on how much you push your stick through the other colors, as the purple is quite dark and you don’t want to swirl too deeply.
Blend the pink layer, which will be thin. Strain out the seeds using a strainer and spoon to push the juice through. Pour on top of the purple layer. Insert the sticks and place in the freezer for 4-6 hours, or until completely frozen.

TIPS:

If you don’t want to freeze for several minutes between layers, just make sure that each layer (except the last) is very thick and “spoonable.” If early layers are thin and later layers are thick, they fall right through the early layers.
If you have all of your ingredients out and ready to go, it expedites the process, and the frozen berries have just enough time to thaw a little, but not too much.

Nutrition Info:

Calories: 88 | Protein: 1g | Fat: 0g | Net Carbs: 20g | Fiber: 3g

YUMMY!!!! Comment below what your fave fruit is!

June 2016 Blogilates Workout Calendar!

Click to download hi-res version

Hey guys!

HAPPY JUNE!!!

Check out your brand new June 2016 Blogilates Workout Calendar! WOOHOO!!!

I am totally digging the pool water background with the ombre pineapples. It’s perfection and makes me feel all sorts of summery good vibes! And get ready for the 1st day of summer which is coming on the 20th!

Your exclusive video this month, which can be found in the Blogilates App, is called “Slick Shoulders and Arms”. Be sure to check that one out as it is a killer!

Comment below and let me know if you’re in it to win it this month!

GOOD LUCK POPSTERS! Let’s look our strongest in our swimmers this summer!

Protected: June 2016 Blogilates Workout Calendar!

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How To Get Rid Of Cellulite

Hey guys!

It’s time to tackle cellulite.

It’s something that 80-90% of women all have. Yes 80 to 90 PERCENT!! Why does this cottage cheesy looking skin have to show up on our thighs and stomachs and make us feel super self-conscious when we wear booty shorts or a bikini!?

There’s actually a lot of misinformation about what cellulite is and what causes it. Most people assume it’s because they have too much fat on their body, or because they aren’t working out hard enough or eating healthy enough. But, many people who are extremely fit and healthy, STILL have cellulite!

As I mentioned, there has been a lot of debate and misinformation about what cellulite is, but through research, scientists have found that it’s not just about fat, it’s actually based around the structure of your skin.

A study conducted by the International Dermal Institute, investigated the walls of women’s skin and they found that the outermost layer of tissues contains something called “fat cell chambers” that are separated by vertical connective tissues called “septa”. (Those are the gray lines in the figure above.) When stretched, the uppermost point of these chambers will billow up into a dome. Things that cause the arc-shape of the dome to form are: fluid retention, lack of strength due to little or no exercise, or excess fat. And when you have arcs, you have the appearance of small bumps on your skin, aka “cellulite”.

Now that you understand how cellulite forms, have you ever wondered why most women have it but men don’t?

In the 1970s. Dr. Nurnberger and Dr. Muller examined the structure of the skin and found that in female bodies, the hypodermis was made up of larger freestanding fat cell chambers separated by VERTICAL walls of septa, whereas in male bodies, the fat cell chambers are smaller and have DIAMOND shaped septa.

Having diamond shaped septa is the reason why you can’t see cellulite on guys! The structure of this type of septa gives the chamber more strength, so that even when fat cells swell up, they don’t push through and bulge at the skin.

GREAT.

Oh, and INTERESTING fact: men with more feminine characteristics tend to have fat cell chambers closer to those of women, which means that hormones are likely the reason for this structural difference.

These following things may be causing your cellulite:

Poor diet/nutrition
Lack of exercise
Dehydration
Smoking
High stress levels
Poor sleep habits
High % of total body fat
Family history of cellulite

So, what do you do to get rid of it?

There are many creams and products that SAY they will help remove cellulite, but there isn’t much evidence to prove that they actually work. Spa treatments and massages have been known to temporarily reduce the appearance of cellulite, but it doesn’t result in permanent removal. Laser treatment can shrink fat under the skin and reduce the look of cellulite, but again, there’s still mixed research about its effectiveness.

With all that being said, the 3 things that can actually help reduce the appearance of cellulite are:

1. Exercise

Regular physical activity will strengthen the connective fibers in your legs and stomach, which will reduce the appearance of cellulite. A combination of cardio and strength training has been known to help reduce the appearance of cellulite the most.

2. Nutrition

What you put into your body directly affects how it looks! Eating a diet high in leafy greens, will reduce inflammation in the body. Also, making sure to add fatty fish and nuts to your diet will get those essential fatty acids in, which help strengthen your connective tissue. Limit foods with added sugar, and high sodium to reduce bloating and fluid retention.

3. Hydration

Staying hydrated is also one of the best remedies for healthy looking skin because it supports healthy connective tissue. 80-120 oz of water a day is essential, especially if you’re active. So drink up! Also, try and keep carbonated and caffeinated drinks to a minimum.

See how it always comes back to fueling your body from the inside out? If you workout regularly and feed your body with whole foods, then your body will respond back in a positive way. Even though there are still factors that can play a role in the development of cellulite, the best and most natural thing to do is focus on strengthening your body and fueling it with nutritious foods.

But EVEN IF you do all of the above and you still have cellulite…honestly, WHO CARES! If you’re healthy, you’re good! Our bodies are so much more than the way it looks. And like I said above, a MAJORITY of women have cellulite. It’s like having hair – it JUST IS. Don’t let your physical attributes control how happy and confident you can be. Just don’t pay any mind to it. Keep doing what you do, and LIVE ON!

Comment below and let me know what makes you feel super self-conscious about your body.

RESOURCES

http://www.webmd.com/beauty/cellulite/cellulite-causes-and-treatments

http://www.webmd.com/beauty/cellulite/can-you-beat-cellulite

http://hubpages.com/health/science_of_cellulite

http://www.health.com/health/gallery/0,,20735356,00.html

http://www.dermalinstitute.com/us/library/58_article_What_Is_Cellulite_.html

Healthy “Chipotle” Vegan Burrito Bowl!

 

 

Hey guys!

I just got off a 20 hour flight and am laying in my hotel bed blogging to you! Tomorrow (Sunday) I am teaching POP Pilates for the first time in Malaysia! I’ll be at the Zespri Sungold KiwiFest and looks like it’s gonna be a HUGEEEE class! I am SO PUMPED! I cannot wait to see you!

To fuel up for the event or any Blogilates workout, try making my new Cheap Clean Eats recipe for a healthy vegan taco bowl! Erin and I had so much fun putting this together because it’s super quick and SUPER DELICIOUS! Watch my new video!

VEGAN TACO BOWL

Yield: 1 serving

Serving Size: 1 bowl

Prep Time: 10 min

Cook Time: 20 min

Ingredients:

1/2 medium head cauliflower (about 300 grams, riced)
Pinch of sea salt
Pinch of taco seasoning
1 black bean burger, heated and sliced
1/3 cup red bell peppers, sliced
1/4 cup yellow onion, sliced
1/3 cup salsa, divided
1/4 cup black beans
1/4 of one avocado
2 tablespoons sliced olives
1/4 cup vegan shredded cheese (optional)1 tomato, chopped
Cilantro for garnish

Method:

Preheat oven to 400°F. Remove stems from cauliflower and chop florets slightly. Place into a food processor and “rice” until it resembles short-grain rice. Lay cauliflower on a nonstick baking sheet and sprinkle with salt and taco seasoning. Bake for 20 minutes.
Coat a sauté pan with cooking spray and add the bell pepper and onion. Cook over medium heat until soft and caramelized (about 5 minutes).
Mix half of the salsa and beans together.
Assemble bowl by adding the cauli-rice, black bean burger, sautéed vegetables and bean mixture. Decorate with avocado, olives, cheese, tomato and cilantro. Top with remaining salsa, and serve.

Nutritional Info:

Calories: 423 | Protein: 23g | Fat: 19g | Net Carbs: 40g | Fiber: 22g

YUM YUM IN MY TUM TUM.

It’s 5 am and I am really hungry, jet lagged, and confused.

Blogging about food at this hour is not a good idea.

Anyway!! Let me know what recipe you would like to see healthified next in the comments. GOOOOO!!!!